It's time to eat more fiber. Fiber comes up a lot these days in the world of nutrition, but that buzz is well deserved. Fiber is pretty great stuff. Increasing your intake of high-fiber foods has been linked to reduced risks of heart disease and diabetes. It may also help you lose weight, maintain your weight loss and keep your digestive health in good shape. According to the 2015 Dietary Guidelines for Americans, women should aim for at least 25 grams of fiber each day, while men should shoot for at least 38 grams. Here are some of the top high-fiber foods, plus easy recipes to help you get your fill. Related: 10 Reasons Fiber Is So Amazing for You 1. Raspberries While all berries are a healthy choice, raspberries (and blackberries) come out on top with 8 grams of fiber per cup, not to mention a healthy dose of vitamin C. While still delicious and fiber-rich, strawberries have only 3 grams of fiber per cup and blueberries have 4 grams. This recipe for Raspberry-Peach-Mango Smoothie Bowl is a sweet way to start the day. More raspberry recipes: Raspberry Yogurt with Dark Chocolate Raspberry-Tarragon Vinaigrette 2. Black Beans Hello fiber! A 1/2-cup serving of black beans offers a hefty 8 grams. That's nearly one-third of the daily fiber recommendation for women. Black beans are also a great source of protein, with 7 grams per serving. Rinse canned beans prior to use to help reduce the sodium. For a filling, fiber-packed and easy lunch or dinner, try this Brazilian Black Bean Soup. More black bean recipes: Ancho Chicken Breast with Black Beans, Bell Peppers & Scallions Salsa-Black Bean Burgers Black Bean & Mango Salad 3. Avocados Beyond their heart-healthy fats and super-delicious taste, there is even more reason to love avocados—there are 5 grams of fiber in half an avocado. Holy guacamole! Try this recipe for Avocado Hummus at your next get-together, for a dip you can feel good about serving. More avocado recipes: Red Grapefruit Salad with Avocado & Pistachios Pineapple & Avocado Salad 4. Artichokes When you think of fiber, artichokes might not be one of the first foods that come to mind, but they should be—1 cup of cooked artichoke hearts contains 10 grams of fiber! Artichokes are also a good source of potassium, a mineral and electrolyte which is important for heart function and can help maintain normal blood pressure. Artichoke hearts star in this recipe for Tomato & Artichoke Gnocchi. More artichoke recipes: Kale Artichoke Dip Roasted Jerusalem Artichokes with Crispy Prosciutto & Walnuts 5. Lentils A member of the legume family, lentils are extremely versatile and have a tender bite when cooked. And, 1/2 cup of cooked lentils delivers 8 grams of fiber. This Lentil & Roasted Vegetable Salad with Green Goddess Dressing makes for a flavorful lunch or light dinner that can be made in advance. More lentil recipes: Slow-Cooker Moroccan Lentil Soup Spiced Eggplant-Lentil Salad with Mango Vegetarian Shepherd's P
Top High-Fiber Foods You Need in Your Life
It's time to eat more fiber. Fiber comes up a lot these days in the world of nutrition, but that buzz is well deserved. Fiber is pretty great stuff. Increasing your intake of high-fiber foods has been linked to reduced risks of heart disease and diabetes. It may also help you lose weight, maintain your weight loss and keep your digestive health in good shape. According to the 2015 Dietary Guidelines for Americans, women should aim for at least 25 grams of fiber each day, while men should shoot for at least 38 grams. Here are some of the top high-fiber foods, plus easy recipes to help you get your fill. Related: 10 Reasons Fiber Is So Amazing for You 1. Raspberries While all berries are a healthy choice, raspberries (and blackberries) come out on top with 8 grams of fiber per cup, not to mention a healthy dose of vitamin C. While still delicious and fiber-rich, strawberries have only 3 grams of fiber per cup and blueberries have 4 grams. This recipe for Raspberry-Peach-Mango Smoothie Bowl is a sweet way to start the day. More raspberry recipes: Raspberry Yogurt with Dark Chocolate Raspberry-Tarragon Vinaigrette 2. Black Beans Hello fiber! A 1/2-cup serving of black beans offers a hefty 8 grams. That's nearly one-third of the daily fiber recommendation for women. Black beans are also a great source of protein, with 7 grams per serving. Rinse canned beans prior to use to help reduce the sodium. For a filling, fiber-packed and easy lunch or dinner, try this Brazilian Black Bean Soup. More black bean recipes: Ancho Chicken Breast with Black Beans, Bell Peppers & Scallions Salsa-Black Bean Burgers Black Bean & Mango Salad 3. Avocados Beyond their heart-healthy fats and super-delicious taste, there is even more reason to love avocados—there are 5 grams of fiber in half an avocado. Holy guacamole! Try this recipe for Avocado Hummus at your next get-together, for a dip you can feel good about serving. More avocado recipes: Red Grapefruit Salad with Avocado & Pistachios Pineapple & Avocado Salad 4. Artichokes When you think of fiber, artichokes might not be one of the first foods that come to mind, but they should be—1 cup of cooked artichoke hearts contains 10 grams of fiber! Artichokes are also a good source of potassium, a mineral and electrolyte which is important for heart function and can help maintain normal blood pressure. Artichoke hearts star in this recipe for Tomato & Artichoke Gnocchi. More artichoke recipes: Kale Artichoke Dip Roasted Jerusalem Artichokes with Crispy Prosciutto & Walnuts 5. Lentils A member of the legume family, lentils are extremely versatile and have a tender bite when cooked. And, 1/2 cup of cooked lentils delivers 8 grams of fiber. This Lentil & Roasted Vegetable Salad with Green Goddess Dressing makes for a flavorful lunch or light dinner that can be made in advance. More lentil recipes: Slow-Cooker Moroccan Lentil Soup Spiced Eggplant-Lentil Salad with Mango Vegetarian Shepherd's P
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