You may have noticed we pay close attention to fiber here at The Grit Collective. We generally ask women to hit a daily minimum of 25g and men 35g. If your diet is high in fiber there's good chance you're taking in a range of nutrient dense foods in your diet.
What is fiber?
Fiber is a complex carbohydrate found in fruits, vegetables, whole grains, seeds, and legumes that cannot be broken down into digestible sugars. Since fiber is unable to be digested, it adds bulk to our digestive tract and helps us "keep things moving".
Outside of allowing us to have pleasant bathroom experiences, research has correlated high-fiber diets to lowering cholesterol, lowering risk of heart disease, contributing to colon cancer prevention, as well as lowering blood sugar.
Types of Dietary Fiber
Soluble: This type of fiber dissolves in water to form a gel like material in our digestive tract. Oats, barley, legumes, seeds and lentils are great sources of soluble fiber.
Insoluble: This type of fiber adds the bulk to our digestive tract and is mostly found in whole grains, flax seeds, veggies, fruits, bran, and most beans.
A nutrient dense diet will include a healthy mix of both soluble and insoluble fiber.
If you're hitting your carbohydrate numbers but your fiber is under the recommended amount try adding in the food below to replace lower fiber carbs.
Special note about fruits: At first glance, fruit may look like a sugar bomb. I'm sure you've seen a news article claiming "soft drink has the same amount of sugar as fruit". The difference here is the FIBER. Fruit is packed with fiber that acts as an antidote to the higher sugar load. That's why whole fruits are encouraged, while fruit juices are discouraged. Juices only contain the sugar from the fruit not the fiber.
Avocado: 6.7g of fiber per 100g / 10g of fiber per cup (cubed)
Raspberries: 6g of fiber per 100g/ 8g of fiber per cup
Blackberries: 5g of fiber per 100g / 7.6g of fiber per cup
Pears: 5g per fruit
Clementines: 3g of fiber per 2 pieces of fruit
Blueberries: 2.4g of fiber per 100g / 3.6g of fiber per cup
Oranges: 2g of fiber per 100g / 4g of fiber per cup
Artichokes: 9g of fiber per 100g/ 7.2g per half cup
Parsnips: 5g of fiber per 100g/ 2.8g per 1/2 cup cooked
Brussel Sprouts: 4g of fiber per 100g
Broccoli: 3g of fiber per 100g/ 2g of fiber per cup
Snap Peas: 3g of fiber per 100g
Carrots: 3g of fiber per 100g / 4g per 1cup chopped
Eggplant: 3g of fiber per 100g/ 2.5g per cup cubed
Sweet Potato: 2g of fiber per 100g/ 4g per cup cubed
Kale: 2g of fiber per 100g/ 3g per cup
Spinach: 2g of fiber per 100g / 0.7g per cup
Whole grain pasta: 6g of fiber per 2 oz dry
Oatmeal: 4g of fiber per 1/2 cup serving
Quinoa: 3g of fiber per 1/4 cup dry
Whole Grain Rice: 1g of fiber per 1/4 cup dry
Flat Out Flat Bread: 10g
Bran Cereal: 9g of fiber per 1/2 cup
High Fiber English Muffins/ 100cal whole grain: 8g
Black Beans: 8g of fiber per 100g/ 15g per 1 cup
Chickpeas:8 per 100g/ 6 per 1/2 cup
Kidney Beans: 6g per 100g / 11g per 1 cup
Pinto Beans: 5g per 100g / 8g per cup
Chia Seeds: 5g of fiber per 1 tbsp
Almonds: 2g of fiber per 10 almonds
Flax Seed: 1g per 1 tbsp
Walnuts: 1g of fiber per 1 tbsp