Bran, Baby. Bran, or at least raw bran from corn, rice and wheat, counters constipation because it is rich in insoluble fiber. Oat bran, lowers bad cholesterol (LDL). Bran can be sprinkled into your favorite foods—from hot cereal (I favor oat groats, quinoa flakes) to yogurt. And for those of you still eating cereal and bars (you mean I haven't convinced you not to?!), I've included some of the popular high-fiber choices.
Oat bran, raw - 1 ounce - 12 g
Corn bran, raw - 1 ounce - 22 g
Fiber One Bran Cereal - 1/2 cup - 14 g
All-Bran Cereal - 1/2 cup - 10 g
Beantown. Beans are some of the most naturally-rich sources of fiber. Many indigenous diets include a bean or two in the mix. Some folks experience gas as they amp up bean intake, so they may be better off slowly working beans into their diet. I cook mine in the slow cooker, after an overnight soak, and have zero problems with gas. Try a variety of beans as a replacement for animal protein in soups, salads, and dips.
Adzuki beans, cooked - 1 cup - 17 g
Fava beans, cooked - 1 cup - 9 g
Black beans, cooked - 1 cup - 15 g
Garbanzo beans, cooked - 1 cup - 12 g
Lentils, cooked - 1 cup - 16 g
Berrylicious. We love berries for their superfood antioxidant status, but let's keep their fiber in mind. I eat berries every morning on my oat groats. I buy mine frozen and organic from the local store during the winter.
Raspberries, raw - 1 cup - 8 g
Blueberries, raw - 1 cup - 4 g
Strawberries, raw - 1 cup - 3 g
Boysenberries, frozen - 1 cup - 7 g
Blackberries, raw - 1 cup - 8 g
Put Your Hands in the Air for Whole Grains. Not my first choice, but whole grains get you dense nutrients the less process they are. But aim for smaller quantities, particularly at lunch and dinner if you're trying to lose weight. Think of it more as a condiment.
Barley, pearled, cooked - 1 cup - 6 g
Oats (old fashioned), dry - 1/2 cup - 4 g
Quinoa, cooked - 1 cup - 5 g
Wheat berries, dry - 1/4 cup - 5 g
Brown rice, cooked - 1 cup - 4 g
Spaghetti (whole wheat), cooked - 1 cup - 6 g
Crazy Sexy Peas. Peas are crazy full of fiber. Not just for New Years Day! I love BEPs in more ways than you know!
Blackeyed peas, cooked - 1 cup - 11 g
Peas, split, cooked - 1 cup - 16 g
Peas, green, frozen - 1 cup - 14 g
Imma be the Queen of Greens. There are 1000+ plant species with edible leaves, so you can truly go wild in this category. I toss many of them chopped in a salad, or saute them in coconut oil with Meyer lemon and shallots. Delish.
Beet greens, cooked - 1 cup - 4 g
Mustard greens, cooked - 1 cup - 5 g
Collard greens, cooked - 1 cup - 5 g
Spinach, cooked - 1 cup - 4 g
Swiss chard, cooked - 1 cup - 4 g