The key to maximizing the fiber content of apples is to eat the skin after a good scrubbing , of course. One medium apple with the skin on has about 4. Enjoy sliced apples as a snack with a smear of nut butter, make a chunky apple and raisin sauce to spoon over a protein, or enjoy the sweet crunch thinly sliced apples give this crisp watercress salad.
Yes, the old adage is true: Dried plums, aka prunes, are chock-full of fiber, with around 4 grams per 3 pieces or 8 grams per cup. But it's not just the fiber that makes prunes a commonly prescribed remedy for constipation.
The combination of the fiber and the sorbitol make these sweet and chewy treats effective in helping get things moving. One of the best ways to eat prunes is to heat them on the stove with a little water, honey, cinnamon, and lemon juice, and then let them plump up.
After simmering for a few minutes, let cool and serve over yogurt or oatmeal. Prunes also make a delicious addition to chicken or pork dishes. Yes, avocados are technically fruits. These creamy, green superstars pack 7 grams of fiber for every grams, which is roughly the size of half an average-sized avocado.
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Starchy vegetables, as the name implies, have a high starch content and about three times as many calories as non-starchy vegetables per serving. One-half cup of peas or corn, or a mixture of the two, provides around 4 grams of fiber, while a 6-ounce baked potato has about 6 grams of total fiber. One cup of cooked acorn, spaghetti or butternut squash each have nearly 6 grams of fiber in a serving. As with non-starchy vegetables, the majority of the fiber in starchy veggies is insoluble.
You should aim to include 14 grams of fiber in your diet for every 1, calories you consume, the Colorado State University Extension website reports. If you follow a daily diet of 2,calories -- the amount of calories used to determine the percent daily values on nutrition facts labels -- you'll need 28 grams of fiber each day.
If you eat 2, calories each day, you will need to eat 35 grams of daily fiber. Broccoli This veggie can get pigeonholed as the fiber vegetable. Dried Fruits Dried fruits like figs, prunes and dates can boost your fiber intake dramatically and are recommended for those struggling with constipation. Potatoes Sweet potatoes, red potatoes, purple potatoes and even the plain old white potato are all good sources of fiber; one small potato with skin can provide close to 3 grams of fiber.
Louise Chang. National Library of Medicine, Oct. Li, Fei, Meredith A. Hullar, Yvonne Schwarz, and Johanna W. American Society for Nutrition, Sept. MDPI, Apr. Laura J. Hindawi Publishing Corporation, Ferrari, Nancy. Harvard Medical School, 17 Feb.
Doheny, Kathleen.
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