Foods High In Fiber

Dietary fiber can help manage weight, promote heart health, and manage blood glucose. Most Americans are not eating enough of it! Total dietary fiber intake should be 25-30 grams a day from food.

Here are some fiber rich options to incorporate into your day:

• 1 ounce (23 nuts), Almonds- 3.5 grams
• 1 medium, Apple (with skin)- 4 grams
• 1 medium, Artichoke – 10 grams
• ½ cup Black Beans- 7.5 grams
• ½ cup Navy Beans- 9.5 grams
• 1 cup Blackberries- 8 grams
• ½ cup,  Bran cereal – 4-9 grams
• 1 cup, Green peas- 8 grams
• ½ cup Lentils – 8 grams
• 1 medium, Pear (with skin)- 5.1 grams
• 1 medium, Sweet potato- 5 grams
• 1 cup Raspberries -5.1 grams