Compiled by Carine Sidhom, MS RDN
Fruits and vegetables play many important roles in our diet, which is why
it’s recommended to eat 5-6 servings each day. One of many benefits
of fruits and vegetables is their fiber content.
Fiber is a carbohydrate that cannot be completely digested in the body.
Adequate fiber intake can promote gut health, support heart health, increase
the feeling of fullness, & regulate bowel movements. Most adults need
about 25-30 grams of fiber each day, so be sure to eat your fruits and veggies!
Try these ideas to increase fruit and vegetable intake!
What’s needed: marinated artichoke hearts, finely chopped tomatoes & onions, olive
oil oregano, parmesan cheese, crushed garlic, and a baguette.
Fiber content: each medium artichoke contains ~10 grams of fiber; each medium tomato contains
~1.5 grams of fiber
Baked Sweet Potato Fries
What’s needed: julienned sweet potatoes (leave the skin on), garlic powder, paprika, olive
oil & ingredients to make your favorite aioli! Bake sweet potato at
425° F for ~20 minutes or until golden.
Fiber content: each medium sweet potato (with skin) contains ~4.8 grams of fiber.
Cabbage & Brussel Sprout Slaw
What’s needed: thinly sliced cabbage, brussel sprouts, carrots & radishes, lemon juice,
sesame oil, and apple cider vinegar
Fiber content: every ½ cup of cabbage contains ~1.4 grams of fiber; every ½
cup brussel sprouts contains ~2 grams of fiber; every ½ cup of
raw carrots contains ~1.6 grams of fiber
Peach Caprese Salad
What’s needed: canned or fresh peach wedges, mozzarella, basil leaves, olive oil, balsamic vinegar
Fiber content: 1 fresh peach or ½ a cup of canned peaches contains ~1.5 grams of fiber.
Mixed Berry Crumble
What’s needed: mixed berries, oatmeal, cinnamon, chopped nuts (optional) – layer
on a nonstick baking sheet & bake altogether for 10 minutes at 375° F
Fiber content: every ½ cup of oatmeal contains 2 grams of fiber, every ½
cup of raspberries contains 4 grams of fiber; every ½ cup of blackberries
contains 3.8 grams of fiber; every ½ cup of blueberries contains
1.5 grams of fiber
Carrot Sticks & Avocado Hummus
What’s needed for the avocado hummus: avocado, cooked garbanzo beans, olive oil, black pepper, garlic, cilantro
– blend and mix
Fiber content: every 1/2 cup of raw carrots contains ~1.6 grams of fiber; 1 oz of avocado
contains 1.9 grams of fiber
Nut Butter & Apples
What’s needed: apple wedges and nut butter of your choice
Fiber content: 1 medium apple with skin contains 3.3 grams of fiber