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Constipation Cure

Constipated?

Unfortunately, you are not alone. Take a glance at these high fiber foods and enjoy them in your meals this week. Many are delicious and easy to incorporate. Adding fiber rich foods to your diet, increasing your water intake and adding movement to your day can really help your digestive system function optimally. These changes may also aid in the prevention of heart disease and diabetes – win-win-win.

List below courtesy of the Mayo Clinic staff 

(aim for 21-25 grams a day for women and 30 – 38 grams for men) 

Fruits   

                                                                      Serving size    Total fiber (grams)* 

Raspberries    1 cup    8.0 
Pear, with skin    1 medium    5.5 
Apple, with skin    1 medium    4.4 
Strawberries (halves)    1 1/4 cup    3.8 
Banana    1 medium    3.1 
Orange    1 medium    3.1 
Figs, dried    2 medium    1.6 
Raisins    2 tablespoons    1.0 

Grains, Cereal & Pasta

                                                                       Serving size    Total fiber (grams)* 

Spaghetti, whole-wheat, cooked    1 cup    6.2 
Barley, pearled, cooked    1 cup    6.0 
Bran flakes    3/4 cup    5.3 
Oat bran muffin    1 medium    5.2 
Oatmeal, quick, regular or instant, cooked    1 cup    4.0 
Popcorn, air-popped    3 cups    3.5 
Brown rice, cooked    1 cup    3.5 
Bread, rye    1 slice    1.9 
Bread, whole-wheat or multigrain    1 slice    1.9
 

 

Legumes, nuts & seeds     

                                                                       Serving size    Total fiber (grams)* 

Split peas, cooked    1 cup    16.3 
Lentils, cooked    1 cup    15.6 
Black beans, cooked    1 cup    15.0 
Lima beans, cooked    1 cup    13.2 
Baked beans, vegetarian, canned, cooked    1 cup    10.4 
Sunflower seed kernels    1/4 cup    3.9 
Almonds    1 ounce (23 nuts)    3.5 
Pistachio nuts    1 ounce (49 nuts)    2.9 
Pecans    1 ounce (19 halves)    2.7
 

Vegetables      

                                                                       Serving size    Total fiber (grams)* 

Artichoke, cooked    1 medium    10.3 
Peas, cooked    1 cup    8.8 
Broccoli, boiled    1 cup    5.1 
Turnip greens, boiled    1 cup    5.0 
Sweet corn, cooked    1 cup    4.2 
Brussels sprouts, cooked    1 cup    4.1 
Potato, with skin, baked    1 medium    2.9 
Tomato paste    1/4 cup    2.7 
Carrot, raw    1 medium    1.7 

*Fiber content can vary between brands.

  

Hope you have a wonderful week!

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