I’ve been noticing that more docs’ are talking about fiber. We even see more commercials with grumpy constipated people on TV now. While over the counter remedies like Miralax can help get things going, it’s a pharmaceutical agent, meaning it was made in a lab. There have been reports of potential renal failure and trouble if taken too long or too often.

Holistically, we recommend getting your fiber with food. We also recommend at meal time, that you eat the fibrous foods first. Here’s list of high-fiber foods along with the approximate amount of fiber per serving:

1. Whole Grains:

• Brown rice (1 cup cooked): 3.5 grams
• Whole wheat pasta (1 cup cooked): 6.3 grams
• Quinoa (1 cup cooked): 5.2 grams
• Oats (1 cup cooked): 4 grams
• Barley (1 cup cooked): 6 grams

2. Legumes:

• Lentils (1 cup cooked): 15.6 grams
• Chickpeas (garbanzo beans) (1 cup cooked): 12.5 grams
• Black beans (1 cup cooked): 15 grams
• Kidney beans (1 cup cooked): 11.3 grams
• Split peas (1 cup cooked): 16.3 grams

3. Fruits:

• Apples (with skin) (1 medium): 4.4 grams
• Pears (1 medium): 5.5 grams
• Berries (strawberries, blueberries, raspberries) (1 cup): 3-8 grams
• Oranges (1 medium): 3.1 grams
• Prunes (1/2 cup): 6.2 grams

4. Vegetables:

• Broccoli (1 cup, cooked): 5.1 grams
• Brussels sprouts (1 cup, cooked): 4.1 grams
• Spinach (1 cup, cooked): 4.3 grams
• Carrots (1 medium): 1.7 grams
• Kale (1 cup, cooked): 2.6 grams

5. Nuts and Seeds:

• Almonds (1 ounce, about 23 nuts): 3.5 grams
• Chia seeds (1 ounce): 10.6 grams
• Flaxseeds (1 ounce): 7.6 grams
• Sunflower seeds (1 ounce): 3 grams
• Pistachios (1 ounce, about 49 nuts): 2.8 grams

6. Whole Grain Cereals:

• Bran flakes (1 cup): 7.9 grams
• Whole grain cereal (e.g., shredded wheat) (1 cup): 9.2 grams
• Oatmeal (unsweetened) (1 cup cooked): 4 grams

7. Bread:

• Whole grain bread (1 slice): 2-3 grams
• Ezekiel bread (sprouted grain bread) (1 slice): 3 grams

8. Root Vegetables:

• Sweet potatoes (1 medium): 3.8 grams
• Potatoes (with skin) (1 medium): 2 grams

9. Popcorn: (when air-popped or lightly seasoned) (3 cups): 3.6 grams

10. Avocado: (1 medium): 9.2 grams

11. Artichokes: (1 medium): 6.9 grams

12. Cabbage: (1 cup, chopped): 2.2 grams

13. Berries: (1 cup): Varies (3-8 grams)

14. Prunes and Prune Juice:

• Prunes (1/2 cup): 6.2 grams
• Prune juice (1 cup): 2.6 grams

15. Pomegranate: (1 medium): 4 grams

Please note that the fiber content can vary slightly depending on factors such as serving size and the specific variety of the food. These values provide a general idea of the fiber content in common servings. Remember, we’re going for 22 grams a day.