Just Say Yes to Fruits and Vegetables Nutritionists are often asked, “Which fruit or vegetable has the most fiber?” The good news is…all fruits and vegetables contain fiber! Eating a diet high in fruits and vegetables of all kinds supplies a ‘mixed bag’ of fiber with many health benefits.
Fiber is plant material that cannot be broken down by your digestive system. A high fiber diet can keep you feeling full in between meals, reduce constipation, lower cholesterol levels and help to manage weight and diabetes. Adult women should aim for 25 grams of fiber each day. For men, the daily goal is 38 grams of fiber. Try these tips to eat more fiber:
- Eat at least three servings of whole grains each day. To identify a whole grain, check food labels and be sure the first ingredient listed includes the word “whole”.
- Don’t forget about beans! Dried beans are very high in fiber, low cost and can be used in many different ways to create delicious and filling meals. Try black beans, chick peas, pinto beans or lentils – eat beans at least two or three times per week in place of meat, chicken, fish or eggs
- Eat whole fruits and vegetables with their skins. When fruits and vegetables are turned into juice, most of the fiber is lost.
- Look for Fiber on food labels and choose foods with at least two grams of fiber per serving.
- Snack on nuts and seeds for an easy fiber boost. Peanuts, cashews, almonds, pumpkin or sunflower seeds are all quick and convenient snacks to carry along with you.
Our website has many flavorful fruit, vegetable and bean recipes. Pick out your favorites and fill up on fiber today!