Five High Fiber Whole Foods

The fiber message has been sent loud and clear. Everyone knows it's an important part of one's daily diet. You may even be aware of the conditions it's particulary beneficial for such as diabetes, heart disease, cancer, constipation and obesity, but the problem is most of us aren't getting enough.

We should be shooting for 25 - 35 grams per day but studies show we're more typically coming in at 15 grams per day. It might be easier to just take some sort of powdered fiber supplement but I'm a food first kind of girl, and natural, whole foods that are rich in fiber can also offer vitamins, minerals, antioxidants and other health promoting substances that we just shouldn't miss out on. So here are five, high fiber ,whole foods you might want to consider for a fiber boost with benefits.

1. BEANS. And lentils and split peas, all those gassy little devils are by far one of the best ways to get fiber in your diet. They even have the harder to find soluble fiber which helps maintain healthy blood sugar levels and lower blood cholesterol levels. A one cup serving supplies between 12 and 16 g of fiber getting you almost half way to your daily target.


2. SALBA. Salba is a white chia seed that is a serious nutritional power house. It's rich in plant based omega 3's, it's a great source of complete plant based protein, it's rich in potassium, iron, calcium, magnesium and antioxidants AND it provides 8 grams of fiber per 2 Tbsp serving. Sprinkle Salba onto your hot or cold breakfast cereal, add it to smoothies, toss it on your salad, even just eat a spoonful straight up but try to get it in.


3. RASPBERRIES. In a one cup serving, these delicious berries provide half your day's supply of vitamin C, are a good source of manganese, Vitamin K and magnesium and supply 8 tasty grams of fiber.


4. WINTER SQUASH. Pumpkin, acorn squash, butternut squash, spaghetti squash you get the picture, all these delicious vegetable soffer plenty of vitamin A, vitamin C, magnesium, manganese and iron. A one cup portion of winter squash provides 6 - 9 grams of fiber. In months when these veggies aren't available fresh you can find them frozen or for pumpkin, canned, organic and unsweetened.


5. ARTICHOKE. One medium artichoke offers healthy amounts of vitamin C, vitamin K, folate, magnesium, potassium and manganese as well as an unusual amount of antioxidants with particular benefit to the liver. One cooked artichoke supplies about 7 grams of fiber. If eating a whole artichoke is not your thing, just get the hearts, cup's worth will give you even more of the beneficial fiber.