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1) Fiber foods - wholewheat cereal biscuits, shredded wheat, oats

http://greatist.com/health/surprising-high-fiber-foods

1. Split Peas
Fiber: 16.3 grams per cup, cooked.
Go-To Recipe: Spinach and Yellow Split Pea Soup
A staple in Indian cooking, split peas form a terrific, protein-rich base for soups,
stews, and dhals. This South Asian recipe is the best kind of comfort food: healthy,
satisfying, and super filling.
2. Lentils
Fiber: 15.6 grams per cup, cooked.
Go-To Recipe: Lentil Quinoa Burgers with Sauted Mushrooms
Lentils are kitchen all-starsthey take less time to cook and are more versatile than
many other legumes. This recipe takes advantage of their slightly meatier taste and
turns them into a juicy patty thats held together with lemon juice, cilantro, and
walnuts.
3. Black Beans
Fiber: 15 grams per cup, cooked.
Go-To Recipe: Black Bean and Sweet Potato Chili
Sweet potato pairs perfectly with the smokiness of chipotle peppers and adds even
more fiber to this hearty bean dish. Loaded with complex carbs and protein, this cold-
weather stew makes a perfect post-workout meal.
4. Lima Beans
Fiber: 13.2 grams per cup, cooked.
Go-To Recipe: Leek and Lima Bean Soup with Bacon
Lima beans might sound unappetizing, but when cooked in bacon fat, paired with
leeks, pured into a soup, and topped with sour cream, theyre pretty darn delicious.
5. Artichokes
Fiber: 10.3 grams per medium vegetable, cooked.
Go-To Recipe: Roasted Artichokes for Two
Packing more fiber per serving than any other vegetable, artichokes are curiously
underused in most peoples kitchens (perhaps because they look a bit prickly). Get
creative and try this simple recipe with lime, garlic, and black pepper.
6. Peas
Fiber: 8.8 grams per cup, cooked.
Go-To Recipe: Scallops on Minted Pea Pure with Prosciutto
Pureing veggies is a great way to squeeze extra nutrients into any mealthis recipe
comes together lightning-fast and is filled with protein, omega-3s, and, of course,
fiber.
7. Broccoli
Fiber: 5.1 grams per cup, boiled.
Go-To Recipe: Paleo Broccoli Fritters
This caveman-friendly dish is pretty simple. To make these fritters, just combine
onion, garlic, broccoli, eggs, and almond meal. Once they hit the table, youll be
surprised how much broccoli gets finished in one sitting.
8. Brussels Sprouts
Fiber: 4.1 grams per cup, boiled.
Go-To Recipe: Hoisin Glazed Brussels Sprouts
Try this Asian twist on the old standardthis meal carries tones of ginger, sesame,
and peanut that will keep you coming back for seconds (and maybe thirds).
9. Raspberries
Fiber: 8 grams per cup, raw.
Go-To Recipe: Raspberry, Coconut, and Oat Macaroons
Raspberries arent a hard selltheyre basically natures candy. With the help of
coconut, oatmeal, and vanilla, they make a relatively healthy dessert that pleases
any palate.
10. Blackberries
Fiber: 7.6 grams per cup, raw.
Go-To Recipe: Blackberry Lemon Salad
Successfully mixing sweet and savory isnt for the faint of heart, but this salad makes
use of blackberries, lemon, scallions, and dill to great effect.
11. Avocados
Fiber: 6.7 grams per half, raw.
Go-To Recipe: Chicken, Black Bean, Avocado and Radish Salad
Few foods deserve the title of superfood more than the avocado, which is jam-
packed with vitamins, fiber, and healthy fats. Pile it on top of this low-carb, Mexican-
inspired salad to add some creamy goodness.
12. Pears
Fiber: 5.5 grams per medium fruit, raw.
Go-To Recipe: Herb-Roasted Pork Tenderloin with Pears
This recipe is a simple and inexpensive way to experiment with an unusual flavor
combination. Pork works well with sweeter flavors, and the high sugar content of
pears makes them easy to caramelize.
13. Bran Flakes
Fiber: 7 grams per cup, raw.
Go-To Recipe: Vanilla, Honey, and Yogurt Smoothie with Bran Flakes
Short on time? Whip up a nutritious smoothie and take breakfast to go. This shake is
a healthy and delicious way to get plenty of fiber and a hefty amount of protein, all in
one glass.
14. Whole-Wheat Pasta
Fiber: 6.3 grams per cup, cooked.
Go-To Recipe: Avocado Pesto Pasta with Peas and Spinach
With the right sauce, whole-wheat pasta is indistinguishable from its high G.I., white-
flour cousin. Mix in avocado to add a wonderful creaminess to your pasta without
using dairy.
15. Pearled barley
Fiber: 6 grams per cup, cooked.
Go-To Recipe: Pearl Barley Risotto with Roasted Squash, Red Peppers, and Rocket
Its not just for making beerbarley is a chewy, nutritious grain that contains more
fiber than oatmeal and brown rice. It can be used in soup, salad, or tea, but try it out
in this tasty risotto with seasonal fall vegetables.
16. Oatmeal
Fiber: 4 grams per cup, cooked.
Go-To Recipe: Carrot Cake Oatmeal
With just one tablespoon of maple syrup per serving, this breakfast is a guilt-free way
to indulge in the morning. Plus, its packed with fiber-friendly oats, carrots, and
coconut.

2) Starchy foods and carbohydrates Brown rice, wholegrain, wholemeal or brown


bread & pastas, baked patotes with skin very high in fiber B vitamins and
potassium , Cereal products - Barley, couscous, corn, quinoa and tapioca,

1) eggs items
2) leafy greens : kale, spinach, arugula, collards - methi, swiss chards, mint and a
few others , cilentro
3) broccoli, cauliflower, cabbage and brussels sprouts
4) Boiled Potatoes, sweet patatoes
5) Beans and Legumes : lentils, black beans, kidney beans and some others
6) Soups
7) Cottage Cheese
8) Avacado
9) Apple cider vinegar
10) nuts - walnuts
11) oats, brown rice and quinoa, barley(jav), simolina(soji), wheat
12)fruits apple, pear are good in fiber with there skin on, papaya, black
raspberries, pineple, blueberries, dried mukberries, goji berries, pomengranets,
kiwi, oranges
13) Grape fruit
14) chia seeds (takmaria), flax seeds, sunflower seeds, pumpkin seeds
15)Coconut oil , extr vergin olive oil
16)Full fat yoghurt
17)dark chocolate
18)carots
19)buckwheat pasta
20)green tea
21)honey

Using oats
1) stove top granola recipe
2) pancakes
3) Chocolate Chip Oat Biscuits -

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