Fiber is an important carbohydrate that is essential for a balanced diet.

Critical for healthy digestion, fiber provides several health-related benefits including the regulation of blood sugar levels. 

Adults under the age of 50 should consume between 25-30 grams of fiber each day. Here is a quick list of fiber-rich foods to consider adding to your grocery list:

Vegetables

• Artichoke (5.4 grams of fiber per 100 grams)
• Beets (2.8 grams of fiber per 100 grams)
• Carrots (2.8 grams of fiber per 100 grams)

Fruits

• Avocado (6.7 grams of fiber per 100 grams)
• Pears (3.1 grams of fiber per 100 grams)
• Raspberries (6.5 grams of fiber per 100 grams)

Beans / Legumes

• Chickpeas (7 grams of fiber per 100 grams)
• Kidney beans (6.8 grams of fiber per 100 grams)
• Lentils (7.3 grams of fiber per 100 grams)
• Split peas (8.3 grams of fiber per 100 grams)

Grains

• Oats (10.1 grams of fiber per 100 grams)

Nuts / Seeds

• Almonds (13.3 grams of fiber per 100 grams)
• Chia seeds (34.4 grams of fiber per 100 grams)

Snack Foods

• Dark chocolate (10.9 grams of fiber per 100 grams)
• Popcorn (14.4 grams of fiber per 100 grams)

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Source: U.S. Department of Agriculture (https://fdc.nal.usda.gov/index.html)

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The good news is that fiber-rich foods are widely available and make a fantastic complement to breakfast, lunch, dinner, or snacks.

Consult your healthcare professional about the recommended quantities for your diet and get the benefits of improved digestive health, blood sugar levels, heart health, and weight management.