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Foods Filled with Fiber

By Sara Butler

Americans don’t eat enough fiber. Mostly that’s caused by the refined diet many people follow, which makes fiber a scarce commodity. The thing is, your body needs fiber to function right -- and you’ll be a lot happier with it too since everything will be working smoothly. Here’s why fiber is so important and foods you can eat to make sure you get enough. Don’t worry, bran muffins that taste like cardboard aren’t on the list!

Why You Need Fiber

Fiber helps you to feel fuller for longer when you eat a meal. If you don’t get enough of it you’ll suffer from energy slumps during the day, have problems getting to or maintaining a healthy weight, and also increase your risk for chronic diseases such as inflammation and diabetes.

You need to get 28 grams of fiber per day to stay healthy, according to the Food and Drug Administration. The average American adult gets about 15 grams of fiber per day. If you can focus on upping your fiber intake, then you will notice a difference in how you feel.

Great Foods with Fiber

The days of the cardboard-like bran muffin or tasteless bran flakes for breakfast are a thing of the past. There are many natural foods that just so happen to have a lot of fiber in them -- and they’re foods that taste great, too. Consider adding these foods to your diet in order to up your intake:

  • Pistachios – These nuts have 2.8 grams of fiber per ounce. They also provide six grams of protein.
  • Pearled barley – You can throw this grain in soups, salads, or stews and add just a half-cup, which offers you three grams of fiber.
  • Oranges – A medium orange delivers about three grams of fiber. If you leave the white stuff on, it’ll add even more!
  • Bananas – Bananas may just be the perfect food! One medium banana gives you about three grams of fiber and also a high dose of potassium, which is essential to regulate blood pressure.
  • Avocado – Just one-quarter of a medium avocado supplies a little over three grams of fiber.
  • Popcorn – Popcorn is a whole grain! You want to avoid dousing it in butter, but three cups of popped popcorn will provide 3.5 grams of fiber.
  • Canned pumpkin – Just a half cup of canned pumpkin will give you 3.6 grams of fiber.

It’s so important for you to get the fiber you need to keep you regular and keep you feeling full when you eat. So don’t skimp on the fiber!

To learn more about your health and wellness, see your local chiropractor at The Joint Chiropractic in Lubbock, Tex. 


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