Upsides to the Down Economy/ The Skinny on Fiber

Which of the above foods do you think has the most fiber?

Getting enough fiber in our diet is important, especially as we age and things tend to... slow down. When I think of fiber, I envision eating lots of fruits and veggies. While fruits and veggies are good to increase in most any healthy eating plan, the biggest winner in high fiber foods is Beans! That's right, the magical fruit is packed with fiber! Kidney and black beans had the most fiber, coming in at a whopping 19 grams per cup, followed by Pinto (18 g), Baked Beans (16 g) and chickpeas (12 g). So get yourself a second helping of baked beans the next time you're at a Bar-B-Q. After beans are Avocado, another surprise because with it's smooth and silky texture, you don't think fiber. It weighs in at 11 grams, followed by All Bran Cereal (no surprise here) at 10 grams per 1/2 cup.

Here are the rest of the results of my research with fiber:

1) Figs 3 dried, 10.5 grams Most dried fruits are pretty high in fiber, but who knew figs had more than good ole prunes (now called dried plums)?

2) Bulgur 1 cup cooked, 9.6 grams

3) Peas, green 1/2 cup, 9.1 grams

4) Oatmeal, 3/4 cup cooked, 7.7 grams

5) Yams, 1 medium, with skin 6.8 grams

6) Lentils, red, cooked 1 cup, 6.4 grams

7) Whole Wheat Bread, 6.0 grams

8) Broccoli, 1 cup, cooked, Corn, 1 ear, on the cob 5.0 grams

9) Artichoke, 1 medium, cooked, 4.5

10) Raspberries, red, 1/2 cup, 4.6

As you can see, most fruits and veggies fall into the lower scale of the fiber chart. While the recommended amount of fiber is between 20 to 35 grams per day, most Americans get about half of that. Fiber helps lower blood cholesterol levels, prevents constipation, slows digestion and can help you eat less and lose weight. If you want to add fiber to your diet, do it slowly. If you go full guns, you may experience "too loose" bowel syndrome. Of course, you can always use fiber supplements, such as Metamucil, Benefiber or, as my daughter does, Splenda with fiber.

Regarding the picture at the top of the page, if you've read this far you probably know the fiber winner, but here's the order of fiber, from highest to lowest.

1) Black Beans 1 cup 19 grams

2)Broccoli, 1 cup raw 7.0 grams

3) Whole Wheat Bread, 1 slice 6.0 grams

4) Apple, 1 medium, raw, 4.0

5) Prunes, 5, 3.0