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Fiber Finder: 12 Sources of Fiber That Might Surprise You

Image: Fiber Finder: 12 Sources of Fiber That Might Surprise You
Fruits and salad. (dreamstime)

By    |   Friday, 24 Oct 2014 07:05 PM

Eating a high-fiber diet doesn’t mean you have to resign yourself to endless bowls of salad and cereal that tastes like tree bark. Here are 12 sources of fiber that might surprise you.

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Almonds
A quarter cup equals 4 grams of fiber.

Artichokes
One medium artichoke contains 12 grams of fiber.

Blackberries
One cup equals 8 grams of fiber.

Bulgur wheat
One cup equals 8 grams of fiber.

Chia seeds
One tablespoon equals 6 grams of fiber.

Cooked peas
One cup equals 4 grams of fiber.

Flaxseed
2 tablespoons of ground flaxseed equals 4 grams of fiber.

Kiwi
One fruit equals 2 grams of fiber.

Navy beans
1/2 cup cooked equals 10 grams of fiber.

Onion
One medium tuber equals 2 grams of fiber.

Raspberries
One serving equals 8 grams of fiber.

Tortillas
Low-carb, whole grain tortillas can pack between 7-12 grams of fiber. (Be sure to read the labels.)

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In order to get the health benefits of fiber, dieticians recommend you eat 14 grams per 1,000 calories of food consumed. Based on an 1,800-2,000 calorie diet, most people should be getting between 25 and 40 grams of fiber every day. But the typical American doesn’t even come near those guidelines and consumes on average about 14 grams of fiber each day, according to the Institute of Medicine.

Once you decide to increase fiber intake, be sure to bring your water bottle with you. Not staying hydrated can cause constipation.

This article is for information only and is not intended as medical advice. Talk with your doctor about your specific health and medical needs.

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Eating a high-fiber diet doesn't mean you have to resign yourself to endless bowls of salad and cereal that tastes like tree bark. Here are 12 sources of fiber that might surprise you.
fiber, 12, sources
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2014-05-24
Friday, 24 Oct 2014 07:05 PM
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