If you’ve seen commercials about fiber on TV, you’ve probably seen at least one example where an amazingly knowledgeable fellow discusses the finer points of fiber with incredulous shoppers. But fiber can come from well-known whole food sources, too. Probably many that are quite familiar.
Very likely, you’re already eating plenty of fruits, vegetables, and whole grains that help you meet your daily requirements. You’ll notice a few on this list that offer a lot – pinto beans a prime example – and some that offer a moderate amount.
If you see something on the list you haven’t tried yet, give it a shot. And, if you’ve been lacking a bit of fiber in your diet lately, just add in fiber-rich foods slowly – about 1 a week – until you reach your target.
Foods and Fiber:
| Food |
Daily Value of Fiber per serving |
| Banana |
12% each |
| Apple |
10-12% each |
| Strawberries |
10% per cup |
| Kiwi |
10% each |
| Orange |
12% each |
| Blueberries |
15% per cup |
| Spinach |
16% per cup, boiled |
| Celery |
8% per cup |
| Romaine lettuce |
7% per 2 cups |
| Carrots |
12% per cup |
| Raspberries |
30% per cup |
| Broccoli |
18% per cup, steamed |
| Pinto beans |
55% per cup, cooked |
| Green beans |
16% per cup, cooked |
| Eggplant |
9% per cup, cooked |
| Flax seeds |
20% per 2 tablespoons |
| Almonds |
16% per ¼ cup |
One other thing to remember:
Water intake is essential whether you’re cleansing or not. The recommendation to drink eight, 8-oz glasses per day is a sound one. Our bodies are mostly water, so our cells and virtually every process in the body need adequate water, including digestion. That’s because as food moves through the colon, it absorbs water to form stool. Muscle contractions push the stool through the intestine and toward the colon. By the time stool reaches the colon, it is generally solid, because most of the water in the intestine has been absorbed.