Are you struggling to get enough fiber? Struggle no more, we have some great options for you below.
Whether you’ve been hardcore Carnivore or rocking the Keto diet, fiber is a thing. Throwing in some extra fiber every once in a while, may still be beneficial in lowering cancer risk, diabetes, heart attack, and stroke.
What is fiber?
Fiber is a type of carbohydrate that the body can’t digest. While we break most carbs down into sugar molecules, fiber passes through the body undigested, acting like nice little scrub brushes for our intestines.
The recommended daily intake of fiber is 25-30 grams which we can easily accomplish with the foods below.
1. Pears and Apples
The pear is a popular fruit that is both tasty and nutritious. Not only can it come with 6 grams of fiber, but you will also get a nice dose of vitamins, minerals, and antioxidants. Heads up! A lot of nutrients are in the skin, so buy organic, wash, and enjoy with the peel on.
Granny Smith apples are our go to for lowest sugar content and can contain up to 4 grams of fiber. You will again get a few vitamins and minerals when you consume apples, but fiber and antioxidants are the benefits to consuming apples.
The heavy hitters in avocados are those healthy fats. You will also get a range of vitamins and minerals, as well as up to 5 grams of fiber. These are great low sugar snacks that are portable and filling.
3. Raspberries, Blackberries, Blueberries, and Strawberries
Nature packed these berries full of healthy nutrients like vitamin C, manganese and other phytonutrients. One cup can contain up to 8 grams of fiber.
Almonds are a popular type of tree nut. Most nuts and seeds contain significant amounts of fiber. Some examples include coconuts, pistachios, walnuts that are very high in many nutrients, including healthy fats, vitamin E, manganese and magnesium. An ounce of almonds can contain 3-4 grams of fiber.
5. Chia Seeds
Chia seeds may be the single best source of fiber on the planet. Chia seeds are tiny black seeds that are immensely popular in the natural health community. They’re highly nutritious and contain whopping amounts of magnesium, phosphorus and calcium. You’ll get nearly 11 grams of fiber packed in an ounce of these seeds. I’d also suggest looking into sunflower seeds and pumpkin seeds as well.
Most of us are familiar with this root vegetable and its vitamin A content, but did you know that it’s also high in vitamin K, B6, and magnesium? And that fiber content is no joke…you can get up to 4 grams in one cup.
The beet, or beetroot, is another root vegetable that contains about 4 grams of fiber per cup. It is also high in various other important nutrients, such as folate, iron, copper, manganese and potassium. Beets are also full of inorganic nitrates, which are nutrients shown to affect blood pressure regulation and exercise performance positively. Check out my video on all the benefits of this vegetable.
8. Broccoli, Brussels Sprouts, and other Brassica Vegetables
Broccoli is a cruciferous vegetable and one of the most nutrient-dense foods on the planet. Nature loaded it with vitamin C, vitamin K, folate, B vitamins, potassium, iron and manganese and contains antioxidants and potent cancer-fighting nutrients. Believe it or not, broccoli is also relatively high in protein, compared to most vegetables and you’ll get about 4.6 grams of fiber in a cup.
The artichoke doesn’t make headlines very often, however, this vegetable is high in many nutrients and one of the world’s best sources of fiber. (We’re talking 10.3 grams of fiber in one plant.) Artichoke is difficult to find organic and more of an effort to cook. The easiest way to find and consume is to buy artichoke hearts in glass jars. Throw in a salad or eat by itself to get all the tasty benefits of this vegetable.
10. Dark Chocolate/Raw Cacao (Yes!!)
Dark chocolate is arguably one of the world’s most delicious foods. It’s also high in nutrients and one of the most antioxidant-rich and nutrient-dense foods on the planet. It can also contain about 3 grams of fiber in one ounce. Just choose dark chocolate that has a cocoa content of 70–95% or higher and avoid products loaded with added sugar.
There are many other sources of fiber like beans, lentils, and grains however, staying in the Paleo mindset we strongly encourage sticking to organic fruits and vegetables.