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Fiber Facts & Food


Remember FIBER can be found in many of our everyday foods, so before you head to the market and stock up on, “HIGH FIBER FOODS” you can start by comparing your kitchen & cabinets to my checklist of Must Have High Fiber Foods!


The American Heart Association Eating Plan suggests eating a variety of food to reach the recommended fiber intake of 25 to 30 grams a day from food, NOT SUPPLEMENTS! So here’s a list of my MUST HAVE Soluble and Insoluble FIBER FOODS


Soluble Fiber Foods dissolve in water, and slow down your digestion giving us the, “full feeling.”


1. Oatmeal

2. Lentils/Beans

3. Apples

4. Oranges

5. Nuts

6. Flaxseeds

7. Dried Peas

8. Cucumbers

9. Celery

10. Carrots

11. Avocado

Insoluble FIBER Foods add bulk to your diet and help with irregular bowels or constipation. Many associate insoluble Fiber foods with the laxative benefit.

1. Couscous

2. Brown Rice

3. Broccoli

4. Cabbage

5. Cauliflower

6. Nuts

7. Beans

8. Green Beans

9. Dark Leafy Vegetables

10. Root Vegetable Skills

11. Avocado


You’ll notice some items are in both categories while most have similar interchanging benefits. Avocado is rich in both soluble and insoluble fiber. These are just a few foods that pack a lot of fiber! There are many more, just learn to read the labels & check-in with me if you have any questions!


Currently, dietary fiber intakes among adults in the United States average about 15 grams a day. That's about half the recommended amount. Make sure nutrition plan is filled with a healthy amount of fiber per day.

Remember, FIBER is the part of plant-based foods (grains, fruits, vegetables, nuts, and beans) that our body can't break down.

Fiber passes through our bodies undigested, keeping the digestive system clean and healthy, easing bowel movements, and flushing cholesterol and harmful carcinogens out of the body.




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