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Fiber, the nutrient you aren't getting enough of.



Did you know that the average adult gets less than half the amount of fiber they need each day(1)? Most adults need between 30-35 grams, but only eat 16 grams. The statistics are similar for kids.


kids age 1-3 need 19 grams of fiber per day

kids age 4-8 need 25 grams of fiber per day

everyone else needs 25-35 grams of fiber per day


Here's 4 reasons to make sure you get enough fiber:


  1. Not enough fiber = constipation.

  2. Fiber is a prebiotic, it's food for the good bacteria in your body that helps your immune system

  3. Fiber keeps you full longer

  4. Fiber helps your heart stay healthy


Fiber is found in the following foods

  • whole grains (think whole wheat bread, brown rice, whole wheat pasta)

  • fruits + vegetables

  • nuts

  • beans


Here's a 5 of my favorite budget friendly high fiber foods:



1) APPLES!


4.4 grams of fiber

  • portable

  • lasts 2-3 weeks in the fridge!

  • Available year round.

  • My new favorite kind is called "cosmic crisp"


1/2 cup oats + 1/2 cup berries = 8 grams fiber!
1/2 cup oats + 1/2 cup berries = 8 grams fiber!

2) OATMEAL


4 grams in 1/2 cup


  • easy to cook

  • lasts a long time in the pantry

  • add 1/2 cup berries for another 4 grams fiber

  • add nuts for another 3 grams fiber





3) BANANA


3 grams in one banana


  • easy to mash for babies

  • add to smoothies

  • natural sweetener



4) BLACK BEANS


8 grams per 1/2 cup


  • easy to mash up for baby

  • perfect "finger food" for babies with pincer grasp

  • also a good source of iron

  • very inexpensive



5) WHOLE WHEAT BREAD


3-5 grams per slice


white bread has 0-1 grams

look at labels and choose the kind with the most fiber

"whole wheat" will have more fiber than just "wheat"



Want a list of more high fiber foods? Check out this link from the National Institute of Mayo Clinic: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-20050948?p=1


References


(1) Hoy MK, Goldman JD. Fiber intake of the U.S. population: What We Eat in America, NHANES 2009-2010. 2014 Sep. In: FSRG Dietary Data Briefs [Internet]. Beltsville (MD): United States Department of Agriculture (USDA); 2010-. Dietary Data Brief No. 12. Available from: https://www.ncbi.nlm.nih.gov/books/NBK589559/


Fiber amounts of foods were obtained from Food Data Central from the United State Department of Agriculture https://fdc.nal.usda.gov/food-search

 
 
 

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