Resolution New You #5 - Eat more Fiber

Did you know we need to eat about 35 grams of fiber a day and most of us average 11 grams only! Use this fiber chart to find the foods you like with the highest content.  

These are the leading foods highest in dietary fiber...

• Bananas, 3 grams - medium 8" long • Beans, 6-10 grams - baked beans, black beans, great northern beans, kidney beans, garbanzos, pinto beans, white beans • Berries, 4-5 grams - blackberries, raspberries • Bran Cereals, 5-10 grams - All-Bran, Bran Buds, 100% Bran, Raisin Bran• Bread, 4-7 grams - 2 slices whole wheat, pumpernickel, seven-grain • Broccoli, 4-5 grams • Brussels Sprouts, 2 grams • Carrots, 3-4 grams • Dried Figs, 10 grams - 3 figs • Fruit, 4 grams - medium apple, medium pear • Green Beans, 2 grams - broad beans, pole beans, snap beans • Greens, 4-6 grams - beet greens, collards, kale, spinach, turnip greens • Lentils, 6 grams • Lima Beans - 4-6 grams • Peas, 7-9 grams - black-eyed peas, green peas • Potatoes, 4-5 grams - medium baked Idaho or sweet potato • Sweet Corn, 5 grams.

To track your daily servings, download the fruit and veggie tracker from the American Red Cross. 

The benefits of fiber for our health are too numerous to list in my blog, but the American Red Cross is dedicated to updating the facts for us.  Visit American Red Cross for the latest information on fiber.