Studies have found that, compared with those who consumed the least fiber, those who consumed the most had 23 percent less cardiovascular disease mortality, 17 percent lower risk of dying from cancer, and 23 percent lower mortality from all causes put together. "Unfortunately, most persons in the United States consume less than half the recommended intake of dietary fiber daily." Dr. Greger.
The USDA's recommendation of Fiber is 25 grams for women and 38 grams for men. Unfortunately, American adults only eat 10 to 15 grams of total fiber per day. Plant-based doctors recommend that we eat more fiber than what the USDA recommends. So, let's get some fiber into our diets!
Here are some high fiber foods to get you started:
Pumpkin Seeds (18g per 100g)
Oats (16.5g per cup raw)
Split Peas (16.3g per cup cooked)
Lentil (15.6g per cup cooked)
Kidney Beans (11.3g per cup of cooked)
Chickpeas (12.5 per cup cooked)
Chia Seeds (10.6g per ounce)
Artichoke (10.3g in one artichoke)
Avocado (6.7g per 100g)
Raspberries (6.5g per 100g)
Quinoa (5.2 per cup cooked)