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Apple-and their skin pack
twice as much fiber as other common fruits, like peaches, grapes, and grapefruit.
"Plus, for someone who has high cholesterol, the soluble fiber in an apple
helps regulate cholesterol," says Sari Greaves, R.D. a national
spokesperson for the American Dietetic Association. Just don't peel the skin. A
whole medium apple has almost 3.5 grams of fiber, but if you peel the skin, the
fiber content drops to 1.7 grams.
Artichoke-A medium artichoke
contains 10 grams of fiber but just 120 calories. "Artichokes are a good
source of silymarin, which is one of the most liver-friendly nutrients in the
world," says Jonny Bowden, Ph.D., author of The 150 Healthiest Foods on
Earth (Fair Winds Press). "They also have more potassium than a
banana." Try steaming them with a little olive oil, garlic, and rosemary;
eat with a little bit of butter, or add hearts to salads and pizzas.
Avocado-The avocado was
vilified during the fat-phobic 1980s. And while this delectable fruit is
high in fat, it's time to banish the bad rap. "Most of the fat in avocados
is monounsaturated fat, the same heart-healthy kind found in olive oil and
macadamia nut oil," says Bowden. Even more important, the fat from an
avocado isn't likely to stick to your hips, because the fruit is packed with
fiber(between 11 and 17 grams per avocado).
JdP - NOTE: The next food, Barley, is unfavorable, so limit to no more
than 25%.
Barley-"Unlike many
grains, which contain fiber only in the outer bran layer, barley contains fiber
throughout the entire kernel," says Greaves. "So even highly
processed barley products that are missing the bran have significant amounts of
fiber." A half-cup serving of cooked barley contains about 4 grams of
total dietary fiber and 95 calories. Compare that with the 1.75 grams of
dietary fiber in long-grain brown rice (white rice has even less fiber — under
1 gram). Plus, barley's soluble fiber binds to fatty substances and ferries
them out of the body, regulates cholesterol, and helps keep blood sugar levels
in check, staving off future snack attacks.
JdP - NOTE: The Protein in beans is not countable according to Dr. Sears.
Beans (Navy, Kidney,
Garbanzo)-Beans are one of the best sources of fiber on the planet. Just half a
cup of navy beans has almost 10 grams of fiber. Baked beans, lentils, black
beans, pinto beans, and garbanzos aren't far behind, all boasting between 7.5
and 9 grams of fiber for half a cup. "Beans are low in calories and high
in fiber, and they're a great plant source of protein" says Greaves.
"Whether you're throwing beans into a salad, adding them to soup, or
making a base for salsa, they're a great addition to a meal." But they can
also double as the main event — think lentil soup, bean burritos, and rice and
beans.
Broccoli-You'd be hard pressed
to find a nutritionist who wouldn't put broccoli at the top of his or her
"healthiest foods" list. Beyond the 2-plus grams of fiber in a single
cup, broccoli also contains 288 mg of potassium, and 43 mg of calcium, to say
nothing of the vegetable's powerful disease-fighting chemicals. "Broccoli
contains plant compounds called indoles, which act as traffic cops for
estrogen, shuttling estrogen down more benign metabolic pathways," says
Bowden. The result: a reduced risk of hormone-related cancers like breast
cancer and cervical cancer.
JdP - NOTE: Use only steel-cut oats, according to Dr. Sears to help saty
in zone.
Oatmeal and High Fiber Cereals-Start
the day with oatmeal or a whole-grain cereal that contains at least 5 grams of fiber
per serving. "Just make sure the first ingredient on the label is 'whole,'
which means all three layers of the grain are intact," says Greaves. A lot
of products look like whole grains (some brands of instant oatmeal, for example,
and some bran cereals), but the first ingredient listed on their labels is
enriched rather than whole flour. If the grain is whole, the product has more
fiber. Want to boost the fiber content of your breakfast even higher? Top it
with wheat germ, raisins, bananas, or berries, all of which are good sources of
fiber.
Papaya-A cup of cubed papaya
has only 55 calories and 2.5 grams of fiber, and it's chock-full of important
nutrients, including potassium, calcium, and vitamins C and A. What's more,
since papaya is loaded with digestive enzymes, it helps break down protein. Fish tacos with papaya salsa, anyone?
Berries (Especially Raspberries)-All
berries are disease-fighting superstars — and most are low in calories and high
in fiber. Raspberries, for example, have a measly 64 calories per cup but 8
grams of fiber. Berries also contain polyphenols and anthocyanins, powerful
plant chemicals that help fight cancer, reduce inflammation, and ease the
symptoms of arthritis.
Pumpkin-Don't restrict this
nutritional powerhouse to fall holiday fare. With only 49 calories per cup and
2.5 grams of fiber, it's a great vegetable to enjoy all year long. What's more,
pumpkins are loaded with potassium (565 mg per cup), a mineral that has been
shown to build strong bones and dramatically reduce the risk of stroke. Need another
reason to scoop out the orange stuff? Per cup, pumpkin has more than 2,400 mcg
of the carotenoids lutein and zeaxanthin, which help keep your eyes healthy and
your vision sharp.