5 Quick Fiber Fixes

Fiber bulks up your stomach contents and helps keep blood-sugar levels even by slowing glucose absorption. These high-fiber choices may surprise you.

1. Almonds are among the most fibrous nuts, totaling 3 grams per ounce (about 24 nuts). They are also excellent sources of vitamin E, magnesium, manganese, and calcium.

2. One medium artichoke offers 7 grams of fiber, comparable to a can of baked beans. This low-cal veggie (about 60 calories each) contains vitamin C, iron, calcium, and potassium.

3. One cup of cooked barley provides around 25 percent of the recommended daily intake (RDI) for fiber, plus selenium, tryptophan, copper, and manganese. Studies also indicate that barley’s high soluble-fiber content may substantially lower cholesterol levels.

4. Red, yellow, and black lentils boast nearly 63 percent of the RDI for fiber per cup. That same cup also includes more than 17 grams of protein, as well as iron, B vitamins, and folate.

5. A medium pear packs in 5 grams of fiber–the same as a bowl of bran flakes–and is a good source of vitamin C, copper, and vitamin K (all for just 120 calories).

Delicious Living is the go-to resource for the natural and organic lifestyle, helping readers eat well, live green, and stay healthy. Visit deliciouslivingmag.com for more articles and free recipes.

Read more: Eating for Health, Food, almonds, artichoke, barley, fiber, lentils, pear

By Wendy McMillan, Delicious Living

Disclaimer: The views expressed above are solely those of the author and may not reflect those of
Care2, Inc., its employees or advertisers.

JE L.

6:56PM PDT on Jun 15, 2010

Thanks.

send a green star

Zuza S.

12:47PM PDT on Jun 14, 2010

thanks for the article

SL L.

9:00AM PDT on Jun 14, 2010

great nuturing information on vitamins and fibers essesental each day

Gita S.

10:59AM PDT on Jun 13, 2010

Almonds, barley, lentils, magnesium, manganese, calcium, selenium , tryptophan, copper iron, folate........it is good to know what goes into our mouth and stomach. We ARE what we eat.

Angelia N.

8:59AM PDT on Jun 13, 2010

A list such as this is very helpful. You always hear eat more fiber but no examples usually given! Most people do not know which foods are best for fiber sources. Will forward.
Thank you

6:02AM PDT on Jun 13, 2010

Great article. Thank you Mel!!

Megan S.

7:01PM PDT on Jun 12, 2010

I love to eat a medium pear with some peanut butter or almond butter. It really is the perfect snack!

Sonny H.

5:56AM PST on Mar 12, 2010

I love almonds but they a little bit expensive so I settle with peanuts instead.

Carola H.

3:46AM PST on Feb 19, 2009

Having a home that must be free (we can't have outside of the home) of peanuts/tree nuts, dairy, and eggs - i found "safe" roasted pumpkin seeds with hull and "safe" salted sunflower seeds. How do they fare for fiber and nutrition? Thank you.

Salla T.

3:31AM PST on Feb 11, 2009

Sheila, it depends a bit on your size, but the reference is approx. 30 grams a day.