Are you getting your 25 recommended grams of fiber each day? Here’s one chart you can refer to for some guidance. It’s not a perfect one, but the best one I could copy and paste with limited time this morning. I love the La Tortilla Factory wraps Carolanne turned me on to. For 80 calories you get a whopping 12 grams of fiber, half the days requirement. When I fill on of those with salad or grilled veggies I pretty much have all my fiber for the day. I also put chickpeas on everything and you can see they are loaded with fiber. If you are not used to ingesting a lot of fiber start adding it slowly to give your body time to adjust. Fiber will protect your colon, keep your blood sugar in tact and fill up your belly amongst other wonderful healthy things. I suggest you take a day or two and monitor your fiber in. Don’t forget to drink a lot of water, too!
Good luck to Kyle who starts his new job today. I am quite grateful that Derek and Pete made it back and forth to Tampa Saturday night, and got the rest of Kyle’s belongings to him. I was pretty worried after Mitch and I packed that van up leaving minimal visibility out that back window! Go get em Kyle!
| FOOD | SERVING SIZE | TOTAL FIBER (grams)* |
|---|---|---|
| AllBran cereal | 1/2 cup | 10-13 |
| Psyllium husks | 2 tbsp. (1 ounce) | 16 |
| Wheat bran | 1/4 cup | 7 |
| High fiber cereals | 1 ounce (1/2 cup) | 10-14 |
| Flax meal | 1/4 cup | 8 |
| Apple (with skin) | 1 medium | 3.5 |
| Oat bran | 1/4 cup | 4 |
| Prunes | 3 medium | 3 |
| Kidney beans | 1/2 cup | 7.3 |
| Lima beans | 1/2 cup | 4.5 |
| Navy beans | 1/2 cup | 6 |
| Lentils (such as in soup) | 1/2 cup | 3.7 |
| Peas | 1/2 cup | 3.6 |
| Spaghetti (whole wheat) | 1 cup | 3.9 |
| Apricots (dried) | 5 halves | 1.4 |
| Banana | 1 medium | 2.4 |
| Blueberries | 1/2 cup | 2.0 |
| Grapefruit (with membrane) | half | 1.6 |
| Pear | 1 medium | 3.2 |
| Bread (whole wheat) | 1 slice | 1.4 |
| Figs (dried) | 3 medium | 5.3 |
| Chickpeas (garbanzo beans) | 1/2 cup | 7 |
| Potatoes (with skin) | 1 medium | 2.5 |
| Broccoli | 1/2 cup | 2.3 |
| Sweet potato | 1/2 cup | 3 |
| Orange (with membrane) | 1 | 2.6 |
| Spinach | 1/2 cup | 2.1 |
| Pita bread (whole wheat) | 1 piece | 5 |
| Corn | 1 ear | 5 |
| Barley | 1/2 cup | 8 |
Don´t consider every short comment as spam, its not – but here my two cents. It´s all about fitness mates! Or what do you think? I like this website and it has given me some sort of inspiration to succeed for some reason, so thanks. Furthermore I´m definitely thinking about mentioning these facts in my own blog!
Thanks for providing some great info on fiber. Researching a paper, I found your site. I Will have to come back again when my course load lets up – however I am taking your RSS feed so I can read your site offline. Thanks.
Watching Jon Stewart interview Barack Obama. I never fail to be amazed by either of them when they speak.
Your blog is top-notch I will have to read it all, thank you for the diversion from the books!
While we are discussing about topics relevant to Fiber Up!
| Peace and Fitness, I saw what I wanted in my mind and I never quit. I thought a lot about bodybuilding and fitness. I dreamed of building muscle and becoming more fit. You might say it took me a long time but the fact remains that it’s why I didn’t quit and it’s exactly how you’ll achieve what you want. No pill, powder, training program or guru will ever be able to give you the actual keys to success.