We know we need it, and have heard the results that indicate eating fiber lowers cholesterol, aids in digestive health, and may help decrease our chances of cancer and high blood pressure.
So why do most Americans only get around 11-15 grams of fiber per day as opposed to the 20-30 grams they should be getting? Maybe its because we dont know the fiber values of certain foods. Well, wonder no more. Here is an abbreviated list along with some great recipes that will help you close the daily fiber requirement gap!
Grains, Beans, and Nuts
Lentils ½ cup 7.8
Black beans: ½ cup 7.7
Kidney beans: ½ cup 7.3
Wheat germ: ½ cup 7.3
Peanuts: ½ cup 5.8
Kellogg's Bran Flakes: 1 cup 5.5
Garbanzo beans (chickpeas): ½ cup 5.3
Oatmeal, cooked: 1 cup 4.0
Bran muffin: 1 medium 2.5
Bread, whole wheat: 1 slice 1.5
Vegetables
Potato, baked with skin: 1 medium 4.8
Peas, cooked: ½ cup 4.4
Sweet potato, baked with skin: 1 medium 3.4
Brussels sprouts, cooked: ½ cup 3.4
Spinach, cooked: ½ cup 2.8
Broccoli, cooked: ½ cup 2.3
Potato, baked without skin: 1 medium 2.3
Carrot: 1 medium 2.2
Corn, cooked: ½ cup 2.0
Cauliflower, cooked: ½ cup 1.7
Fruits
Pear: 1 medium 4.0
Apple, with skin: 1 medium 3.7
Orange: 1 medium 3.1
Banana: 1 medium 2.7
Nectarine: 1 medium 2.2
Cantaloupe: ½ medium 2.1
Prunes, dried: 10 pieces 1.8
Peach: 1 medium 1.7
Strawberries: ½ cup 1.7
Red Pepper and Artichoke Frittata
8 Grams Fiber per Serving
2 teaspoons extra-virgin olive oil, divided
1 medium red bell pepper, diced
2 cloves garlic, minced
1/4 teaspoon crushed red pepper
4 large eggs
1 14-ounce can artichoke hearts, rinsed and coarsely chopped
1/4 cup freshly grated Parmesan cheese
1 teaspoon dried oregano
1/4 teaspoon salt, or to taste
Freshly ground pepper, to taste
1. Heat 1 teaspoon oil in a 10-inch nonstick skillet over medium heat. Add bell pepper and cook until tender, about 2 minutes. Add garlic and crushed red pepper; cook, stirring, for 30 seconds. Transfer to a plate. Wipe out the pan.
2. Whisk eggs in a medium bowl. Stir in artichoke hearts, Parmesan, oregano, salt, pepper and the bell pepper mixture.
3. Set a rack about 4 inches from the heat source; preheat the broiler.
4. Brush the pan with the remaining 1 teaspoon oil; heat over medium heat. Pour in the egg mixture and tilt to distribute evenly. Reduce the heat to medium-low and cook until the bottom is light golden, lifting the edges to allow uncooked egg to flow underneath, 3 to 4 minutes. Place the pan under the broiler and cook until the top is set, 1 1/2 to 2 1/2 minutes. Slide the frittata onto a platter and cut into wedges.
Download this recipe.
Asparagus Soup
5 Grams Fiber per Serving
1 14-ounce can reduced-sodium chicken broth
1/4 cup water
1 yellow-fleshed potato, such as Yukon Gold (6 ounces), peeled and cut into 1/2-inch cubes
1 medium shallot, thinly sliced
1 clove garlic, thinly sliced
1/2 teaspoon dried thyme
1/2 teaspoon dried savory, or marjoram leaves
1/8 teaspoon salt
12 ounces asparagus, woody ends removed, sliced into 1-inch pieces
1 1/2 ounces thinly sliced prosciutto, chopped
Freshly ground pepper, to taste
1. Place broth, water, potato, shallot, garlic, thyme, savory (or marjoram) and salt in a large saucepan. Bring to a boil over high heat. Reduce heat to medium-low, cover, and simmer until the potato is tender, about 8 minutes. Add asparagus, return to a simmer, and cook, covered, until the asparagus is tender, about 5 minutes more.
2. Meanwhile, cook prosciutto in a small skillet over medium heat, stirring, until crisp, about 5 minutes.
3. Pour the soup into a large blender or food processor (see Tip); puree until smooth, scraping down the sides if necessary. Season with pepper. Serve topped with the crisped prosciutto.
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Carrot and Yogurt Salad
4.5 Grams Fiber per Serving
4 carrots, shredded
1 small bunch cilantro, chopped
1 cup low-fat Greek style yogurt
1/4 cup golden raisins
1 garlic clove, minced
1 teaspoon lemon juice
Dash of Worchestershire sauce
Salt and freshly ground black pepper (optional)
Combine all ingredients except salt and pepper in a bowl; mix well. Season to taste with salt and pepper if desired.
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