Fiber rich food to enjoy

10 surprising food swaps to get more fiber

The USDA guidelines for fiber intake are 25 grams for women and 30 grams for men. Unfortunately most of us are not getting enough fiber and the result could be having potential health risks as high fiber intake was linked to lower risk of diabetes, heart disease, weight loss and cancer. You can enjoy fiber by adding to your diet these delicious sources, I am surely you will love them!

1. Choose raspberries instead of grapes:

1 cup or 5 ounces provides: Green grapes – 1.3 grams fiber (100 calories) Raspberries – 9 grams fiber (70 calories)

2. Split peas instead of chicken noodle soup

For one cup: Chicken noodle soup – 2 grams fiber (120 calories) Split peas, cooked – 16.3 grams fiber (227 calories)

3. Chickpea pasta instead of white pasta

For two ounces dry: White flour penne – 2 grams fiber (200 calories) Banza chick pea penne – 8 grams fiber (190 calories)

4. Whole wheat bread instead of white bread

For two slices: White bread – 2 grams fiber 100% whole wheat bread – 6 grams fiber

5. Baked potato instead of french fries

McDonald's french fries, small – 2.8 grams fiber (229 calories) Russet baked potato with skin – 6.9 grams fiber (284 calories)

6. Fresh green peas instead of canned green beans

For one cup cooked: Canned green beans – 3.4 grams fiber Fresh green peas – 9 grams fiber

7. Quinoa instead of rice

For one cup, cooked: White rice – .06 grams fiber (206 calories) Brown rice – 3.6 fiber (216 calories) Quinoa – 5.2 grams fiber (222 calories)

8. Green smoothie instead of green juice

From a popular juice chain: Green juice, 12 ounces – 0 grams fiber (60 calories) Green smoothie, 20 ounces - 10 grams fiber (220 calories)

9. Apple instead of apple juice

Apple juice, 12 ounces – 0 grams of fiber (175 calories) Apple, 2 small – 7.2 grams fiber (156 calories)

10. Chia seeds instead of granola (as a topping)

For one ounce: Granola – 1.5 grams fiber (132 calories) Chia seeds – 9.8 grams fiber (138 calories)

Sources

https://www-treehugger-com.cdn.ampproject.org/v/s/www.treehugger.com/health/amp/10-surprising-food-swaps-get-more-fiber.html?amp_js_v=0.1#referrer=https%3A%2F%2Fwww.google.com&amp_tf=From%20%251%24s&ampshare=https%3A%2F%2Fwww.treehugger.com%2Fhealth%2F10-surprising-food-swaps-get-more-fiber.html

https://www.momjunction.com/articles/amazing-benefits-of-fiber-during-pregnancy_0081238/