True Grit: Five easy fiber sources

You know fiber’s important, but you may not be getting enough. In fact, most Americans get only 4 to 11 grams of fiber a day—a fraction of the recommended 25 to 38 grams.

Part of the problem is, we still eat too many processed foods. That means most people aren’t getting enough fiber-rich fruits, vegetables, whole-grains and legumes. And that can set the stage for serious disease.

Dozens of studies have linked both soluble and insoluble fiber intake with decreased risk of diabetes, heart disease and obesity. Soluble fiber, found primarily in oats, oat bran, beans, peas, barley, apples and psyllium, helps lower cholesterol and glucose levels. Insoluble fiber, found mainly in whole grains, nuts and vegetables, provides intestinal bulk to prevent constipation; it may also help lower the risk of colon cancer, though study results have been mixed.  And both types of fiber help manage weight; they take longer to chew, they slow stomach emptying, and they’re generally more satisfying than low-fiber foods.

If your fiber intake is less than optimal, adding more is easier than you may think. Don’t rely on grains for fiber; most vegetables, fruits and legumes have far more fiber per calorie than grains. A cup of raspberries, for example, has the same fiber count as four slices of whole-wheat bread, and a cup of winter squash will net you twice the fiber as a cup of brown rice.

Ready to boost your fiber intake? Try these five flavorful sources, with easy ways to add more to your diet.

Raspberries. One cup of raspberries has 9 grams of fiber, the highest per-serving count of any fruit, and only 64 calories. Most of the fiber in raspberries is insoluble; blackberries and other berries have similar fiber profiles. Easy ways to eat more: Combine frozen raspberries with organic Greek yogurt and a few spoonfuls of honey, then top with chopped toasted almonds and shredded coconut for a creamy dessert; toss a cup of blackberries with bagged, pre-washed spinach and chunks of avocado, and drizzle with a dressing made of pureed blackberries, grapefruit juice and olive oil; combine mixed berries in a baking dish, scatter with a mixture of oats, chopped nuts and brown sugar, and bake until bubbly.

Navy beans. At 19 grams of fiber per one-cup serving, most of it soluble, beans top the list of powerful fiber boosters. Brown lentils, pinto beans and garbanzo beans have similar fiber and calorie counts (about 225 per cup). Easy ways to eat more: spread mashed, canned pinto beans on whole-grain tortillas, top with salsa, minced scallions, chopped black olives and crumbled feta cheese, and broil until warm; combine cooked lentils with finely chopped kale, crumbled goat feta, minced mint leaves and quartered cherry tomatoes, and dress with olive oil; combine garbanzo beans with minced dried apricots, slivered almonds and quinoa, for a Moroccan-inspired side.

Broccoli. A cup of broccoli has 6 grams of fiber, in equal proportions of soluble and insoluble, with only 52 calories; you’ll find a similar fiber lineup in Brussels sprouts, asparagus and kale. Easy ways to eat more: saute broccoli florets, minced garlic, Kalamata olives and sundried tomatoes in olive oil, and serve over whole-grain orzo; stir-fry broccoli spears and red pepper strips with mirin, ginger and low-sodium tamari, and serve with udon noodles and chopped cashews; cook frozen broccoli, onions and garlic in vegetable or chicken stock, puree until creamy, and top with shredded sharp cheddar cheese.

Acorn squash. Half a medium acorn squash contains 9 grams of fiber, in equal proportions of soluble and insoluble, and only 110 calories; other varieties of winter squash have similar fiber profiles. Easy ways to eat more: halve an acorn squash, brush with olive oil, sprinkle with rosemary, and roast until tender; toss cubes of cooked butternut squash with toasted walnuts, cinnamon and honey; bake halved winter squash, then scoop out flesh, puree with coconut milk and season with curry for a fast, fragrant soup.

Artichokes. At 10 grams of fiber, with only 64 calories, artichokes have the highest per-calorie fiber count of any vegetable, most of it soluble. Easy ways to eat more: cut stems and tops from whole artichokes, arrange in a crock pot, add a inch of white wine and several crushed garlic cloves, and cook on low for 4 to 6 hours; quarter baby artichokes, brush them liberally with olive oil, sprinkle with black pepper and minced thyme, and grill them until they’re tender; add artichoke hearts, chopped kalamata olives and sun-dried tomatoes to whole-grain penne pasta.