Top High Fiber Foods
Holistic nutrition is one of the departments here at ACHS.edu and you can't work here and not get a wee bit obsessed! Our current office obsession is fiber!!! Turns out we are not alone! 44% of Americans want more fiber!
Blueberries
Blueberries provide about 3.5 grams of fiber, and roughly 40 calories for 50 berries. Choose organic as blueberries are on the EWG dirty dozen list 2012 [Read More]. Again, blueberries grow well here in the Pacific North West, although take a few years to fruit well. Mulch with wood chips as they love acidic soil.
Raspberries
Raspberries rank as one of the highest high fiber low calorie foods, at 8.0 grams of fiber and just 64 calories per serving (1-cup) (1 calorie per raspberry!) (Read more)
They are delicious and we can grow our own here in Oregon! Yay!
Pears
Pears have about 5.1 grams of fiber and only 51 calories for a medium sized pear[Read more:]They are easy to pack in a lunch and store well. They are also easy to grow here in Oregon.
Strawberries
Strawberries provide about 3.3 grams of fiber and average about 2 calories per strawberry. Choose organic as strawberries are on the EWG dirty dozen list 2012 [http://www.ewg.org/foodnews/summary/]. Grow even a few strawberry plants in a barrel or tuck them into ornamental garden beds where the foliage stays a lovely dark green throughout the summer while providing you with berries!
Peas
Cooked peas, at a whopping 8.8 g of fiber and a low 67 calories per cup serving size. Turn a cup of peas into instant soup with a stick blender and some vegetable stock.
Barley
Just one cup of barley has 13.6 grams of fiber in 270 calories – add a cup of barley to your vegetable soup for a hearty winter way to increase fiber! Plus barley is a great source of selenium [Read More ]
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