Vukoo Bars have 14 grams of energy-boosting fiber per bar, but are you getting enough fiber from the other foods in your diet? Fiber not only keeps your blood glucose levels from rising too fast, but it makes your intestines move faster, cleans your colon (reducing your chances of colon cancer), and helps you to have regular bowel movements. The national fiber recommendations are 30 to 38 grams a day for men and 25 grams a day for women or 14 grams of fiber per 1,000 calories. Not all fiber is the same though; you can learn more about the different types of fiber in our previous blog.
If you’re not sure where to get fiber from a natural, JERF-based diet, check out these six foods:
One medium-sized artichoke is packed with 10.3 grams of fiber. Steam a whole artichoke for a healthy summer meal or add chunks of artichoke and hearts to salads and pasta.
One cup of cooked lentils not only contains 15.6 grams of fiber but 18 grams of protein. Perfect for salads, burritos, soups, or tacos, lentils are a great addition to every meal.
Low in calories and high in fiber, each cup of fresh raspberries contains 8 grams of fiber and only 35 calories. Raspberries are also an excellent source of vitamin C, vitamin K, copper, and manganese among other things.
This juicy fruit contains 9 grams per one and a half medium-sized pears. Eat as a snack or add to your summer salads.
While split peas may be a food you crave in the fall, it doesn’t change the fact that one cup of cooked peas has 16.3 grams of fiber. If it feels too hot to eat split pea soup, make a batch to take camping in the mountains or serve chilled.
Who doesn’t love avocado toast in the morning? At 6.7 grams of fiber per half, this creamy fruit is the perfect addition to add more fiber into your morning routine.