Get Your Daily 25-gram Dose Of Fiber Per Day Eating These Healthy Foods;
1. Dark Chocolate: A whopping 11 grams per 100-gram bar of dark chocolate made from 70-85% cocoa, to be precise. That comes out to 3 grams per 1-ounce serving—compare that to the 1.9 grams in a slice of whole grain bread.
2. Nuts: Everyone always thinks of vegetables, fruits, and whole grains when they think of high-fiber foods, but nuts are also a great source. For example, a quarter cup of almonds has 4 grams of fiber.
3. Artichokes: Packing more fiber per serving than any other vegetable, a medium cooked artichoke provides 10 grams of fiber.
- Avocados: With about 7 grams of fiber per raw half and jam-packed with vitamins and healthy fats, the avocado truly does deserve the title of “superfood.”
5. Pears: A medium sized pear packs 6 grams, almost double that of an apple, and equals about 24% of your recommended daily value for fiber! The skin of the pear contains the majority of the fiber, so no peeling!
6. Chia Seeds: These seeds have a whopping 5 grams of fiber per tablespoon. When they meet with water, they form a gel that is great for thickening smoothies, making healthy puddings, or replacing eggs in cakes and cookies.
7. Onions: Although a medium onion only has 2 grams of fiber, it is they “type” of fiber that is important here. Onions have inulin, a water-soluble fiber that helps lower cholesterol and promotes regularity. So get to Cookin with em!
8. Peas: With 9 grams fiber per cup of cooked peas, this veggie is an easy way to get fiber in your diet!
9. Coconut: Just a tiny (2 by 2-inch) piece of coconut supplies an impressive 16% of your daily value of dietary fiber.
- Broccoli: Broccoli can provide you with some special cholesterol-lowering benefits if you will cook it by steaming. The fiber-related components in broccoli do a better job of binding together with bile acids in your digestive tract when they’ve been steamed. When this binding process takes place, it’s easier for bile acids to be excreted, and the result is a lowering of your cholesterol levels. Raw broccoli still has cholesterol-lowering ability—just not as much. 3.8 g of fiber per serving!
I’m sure there are more, but this is the top 10 to get you started!