15 Foods High in Fiber
Women need between 25-30 grams of fiber each day for optimal health. Could your diet use a little extra crunch? Put these fiber-rich foods on the menu.
Rich in vitamin E, calcium, magnesium, potassium, zinc, iron, and monounsaturated fats, almonds are a “superfood” that are also a super source for fiber in your diet. Every one ounce serving of almonds provides 3.3 grams of fiber—the same amount found in a medium-sized apple. So go a little nuts when including almonds in your diet! Munch on them by the handful or use as a garnish on soups and salads. Almonds for dinner? We like the healthy crunch of these
Almond-Crusted Chicken Fingers
If it’s roughage you seek, look no further than your morning cereal bowl. For a nutty, crunchy breakfast that packs in as much as 8 grams of fiber per 1/2-cup serving, look for cereals made from 100 percent bran, the fibrous outer husk of the wheat grain. To add some fiber to a snack or dessert, use bran cereal as a yogurt or ice cream topper.
When it comes to fiber, legumes lead the pack! Navy beans provide your diet with 9.5 grams of fiber per 1/2-cup (cooked), followed by kidney beans with 8.2 grams per 1/2-cup. Pinto, lima, chickpeas, lentils, and other beans average between 6 and 7 grams per serving. Beans are naturally rich in soluble fiber, a type of fiber absorbed by the body that studies have shown prevents rapid rises in blood sugar levels after meals (important if you are a mom-to-be with gestational diabetes). We like the bean power of this
Three-Bean Turkey Chili.
Need another reason to eat broccoli? As if the vitamin C, folate, iron, calcium and beta-carotene content of this cruciferous vegetable were not enough, broccoli also comes loaded with fiber, providing 2.8 grams of fiber in every 1/2-cup serving. Just can’t stand one more plate of steamed veggies? Get a serving of broccoli—and lots of added flavor—when you make this Lemony Broccoli Pasta with Chicken dish.
Want to do your fiber intake a favor? Eat more collard greens, the southern cooking favorite that brims with 2.7 grams of fiber per 1/2-cup serving. For moms-to-be, collards also provide generous amounts of other good-for-you nutrients, like folate, beta-carotene, calcium, and vitamin C. For a flavorful take on greens, steam for three minutes and then transfer to a heated pan coated with a little olive oil. Toss in minced garlic and pan braise until leaves are wilted. Season with pepper and a dash of sea salt.
The climate in places like Norway and Sweden is not conducive to growing many vegetables year round. But it is good for growing hardy rye, a fiber-filled grain that is the basis for these thin, crisp crackers that are a Scandinavian staple. Each wafer contains approximately 2.5 grams of fiber, depending on the brand (check labels). For a healthy snack treat, serve crackers spread with low-fat cream cheese and topped with sliced tomato or cucumber.
Just one bite-size prune contains 3 grams of fiber, so don’t be surprised if your doctor or midwife recommends eating dried plums if you need to add more bulk in your prenatal diet. Prefer drinking juice? Depending on the brand, prune juice offers a still bulky 2.5 grams per 1-cup serving (some of the fiber is lost during the juice filtration process).
Another reason to love this favorite Thanksgiving treat! Pumpkin packs in 3.6 grams of fiber per 1/2-cup serving and also fills your diet up with lots of other important nutrients, including beta-carotene, vitamins E and B6, folate, iron, and magnesium. For a little indulgence, no matter what the season, try this family-approved recipe for
Pumpkin Pie. In the mood for soup? Try this comforting (and fiber-filled)
Don’t peel that pear! Eaten with the skin on, one small pear provides 4.3 grams of fiber, rivaling the fiber power of prunes and other fiber-packed fruit choices. Pears also add more vitamin C, folate, and potassium to your new mom diet. Pop a pear in your purse for an easy snack. Or why use the fruit as the basis for a special occasion dessert (that is still filled with good-for-you fiber)? We like this show-stopping
Pear-Ginger Frangipane Tart.
A sweet treat that’s actually good for you? Juicy blackberries provide 3.8 grams of fiber in every 1/2-cup serving, plus vitamin E, folate, magnesium, potassium, and vitamin C. If you are a mom-to-be with gestational diabetes, berries can be a sweet tooth saver. Despite their taste, blackberries (are other berries) are naturally low in sugar and less likely to spike blood glucose levels. Try pairing berries with yogurt for added protein.
Are your pregnancy cravings leading your taste buds to… hot dogs? You can still squeeze in some healthy fiber by eating the hot dog in a whole grain bun and topping with sauerkraut. The traditional dish of fermented cabbage contains 3.0 grams of fiber per 1/2-cup serving. But that’s not all! Sauerkraut also provides your diet with vitamin C and iron. If you like the taste, sauerkraut makes for a simple side no matter what the main course. Top with mustard for added flavor.
Whole grain spaghetti
Depending on the brand, whole grain spaghetti contains anywhere from 4 to 7 grams of fiber per serving. Compare this to the 2 grams of fiber found in spaghetti made from “refined flours,” or wheat grains with the fibrous outer husk stripped off before processing. Not sure whether your spaghetti (or bread or any other flour-based food) is made with whole grains? Look for the words “whole wheat,” “whole Semolina,” or “whole Duram wheat” on the ingredients label.
Baked, with the skin on, a medium-sized potato provides a wholesome 3.8 grams of fiber. Tempted by those not-so-wholesome potato toppings? Stay away from the health pitfalls of gobs of butter and sour cream by using this kid-friendly recipe for Potato Mice. There’s still a little bit of butter on these spuds—and even some cheese—but added veggies up the nutrient value of this dish.
Need a little help staying regular? A medium-size banana provides 3.1 grams of fiber. But it’s the type of fiber found in the sweet, satisfying fruit. Bananas contain pectin, a type of fiber that has been shown to regulate how food moves through the digestive tract (pears and apples also contain pectin). Bananas are also a good source for potassium, vitamin C, and vitamin B6 in your diet.
Here’s the reason why eating an orange is better for you than guzzling OJ by the glass. One medium orange contains 3.1 grams of fiber while most varieties of orange juice (without added pulp) contain no fiber at all! Eating a fiber-filled orange slows down how quickly the body digests sugars in the fruit, meaning less of a chance for blood sugar spikes if you are a mom with gestational diabetes.
YOU MIGHT BE INTERESTED IN