10 Great Sources of Fiber!

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1) Almonds

Almonds include 3.5 grams of fiber per one-ounce serving along with iron, calcium, and potassium.

2) Apples

We enjoy eating apples whole, in fruit salads or oatmeal, or in pies and crisps. Moreover, because a single medium apple has 4.5 grams of fiber, why not eat the whole thing.

3) Barley

Over 6 grams of fiber can be found in a cup of cooked barley for less than 200 calories. Magnesium, iron, and vitamin B6 are all nutrients that are abundant in barley.

4) Broccoli

Low in calories, high in vitamins C and A, potassium, magnesium, protein, calcium, and iron. A cup of chopped broccoli has 5 grams of fiber.

5) Chia seeds

Only 1 ounce of chia seeds (approximately 2 tablespoons) provides 10 grams of fiber, 23% of the daily requirement of magnesium, and 17% of the calcium.

6) Oats

One cup of uncooked oats contains 10 grams of fiber and is high in selenium, magnesium, phosphorus, and zinc.

7) Quinoa

One cup contains more than 5 grams of fiber, 8 grams of protein, iron, magnesium, folate, and all nine necessary amino acids.

8) Peas

Green peas and split peas are nutritionally equivalent, however green peas provide 8 grams of fiber per cup while split peas have double that amount.

9) Popcorn

Popcorn has a low calorie count and a high fiber content. Seven grams of fiber can be found in a hearty four-cup serving.

10) Potatoes

Potatoes provide several health benefits, including around 5 grams of fiber in a medium-sized potato and 7 grams in a large potato!

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