It’s no secret that fiber is essential to our health and beauty.  First of all, it helps to reduce the risk of heart disease and diabetes as well as keeping your appetite (and waistline) in check. 

The real issue is making sure you get your recommended daily allowance of 21g-25g daily on a regular basis.  Here are six options you can try:

Cocoa - One tablespoon of unsweetened cocoa powder has 2g of fiber, plus it contains less saturated fat than dark chocolate bars and none of the added sugar – try adding it to a smoothie!

Shiitake Mushrooms - Rehydrate dried shiitake mushrooms in hot water for 20-30 minutes, then chop and add to your favorite soup.  You can get 3g of fiber per ounce, plus it contains lentinan (a compound that may have anticancer properties).

Edamame - Loaded with folate (a B vitamin that may protect women from pancreatic cancer) and 4g of fiber per 1/2 cup – add to any stir-fry.

Rolled Oats - 2/3 cup of rolled oats contains 5.5g of fiber.  Oats also contain magnesium (a mineral that may slash the risk of diabetes).  You can use in place of bread crumbs.

Pumpkin Pie Oatmeal – Combine 1/3 cup canned pumpkin, 1 cup cooked oatmeal, 1-2 teaspoons brown sugar, and spices of your choice (i.e. cinnamon, nutmeg, or pumpkin pie spice).  In addition to the fiber listed in Rolled Oats above, add 2.5g of fiber and vitamin A from the pumpkin.

Wheat Germ – 1/2 cup of wheat germ has 4g of fiber and is also rich in selenium (which could cut cancer incidence by 60%).  Add it to any batter recipe.

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