The Best Foods for Fiber

How much fiber should you eat in a day? According to the USDA Nutrient Database and Berkley Wellness, we should aim for 14 grams of fiber for every 1,000 calories you consume—for example, 21 grams if you eat 1,500 calories a day and 35 grams if you eat 2,500 calories. People with diabetes should aim for even more fiber—15 to 25 grams per 1,000 calories. Consume a variety of foods to get a mix of fiber compounds. Choose whole grains over refined and whole fruits over juices. Compare food labels to find products with more fiber.

Following are the top ten food sources of fiber, in descending order of grams per serving.

1.      Raisin bran cereal, 1 cup- 8 grams

2.      Raspberries, fresh, 1 cup- 8 grams

3.      Beans, cooked, ½ cup- 7 grams

4.      Artichoke hearts, ½ cup- 7 grams

5.      Figs, dried, ½ cup- 7 grams

6.      Pasta, whole-wheat, cooked, 1 cup- 6 grams

7.      Pear, with skin- 6 grams

8.      Avocado, California, half- 5 grams

9.      Broccoli, cooked, 1 cup- 5 grams

10.  Oatmeal, instant, cooked, 1 cup- 4 grams

With beans listed as the number three source for fiber, I thought it a good opportunity to share the following Better Living for Texans Cowboy Salad recipe. The Decatur and Alvord Cares, summer nutrition program participants gave this recipe a huge thumbs up for taste, flavor and ease of preparation.

Ingredients

• 2 (15 ounce) can black beans drained and rinsed
• 1 (15 ounce) can corn (drained)
• 1 cup cilantro, chopped
• 5 green onions thinly sliced
•  3 medium tomatoes, diced
• 1 avocado, diced
•  1 tablespoon oil (canola or vegetable)
• 2 tablespoons vinegar or lime juice
• ½ teaspoon salt
• ½ teaspoon pepper

Makes (7) 1 cup servings

Combine the first six ingredients in a bowl. Mix oil, vinegar or lime juice, salt and pepper together in a small bowl. Pour oil mixture over salad ingredients and toss lightly. Refrigerate leftovers within 2 hours.

Calories 160, Calories from Fat 54, Total Fat 6g 10%, Saturated Fat 0g 0%, Sodium 610 mg 26%, Total Carbohydrate 22g 8%, Dietary Fiber 8g 32%, Protein 6g,