High Fiber Disease Fighting Foods

AVOCADO – One whole, medium avocado contains 17 grams of carbohydrate and a truly impressive 11 grams of fiber. That’s almost half of the daily recommended minimum intake of fiber!* Try our Chicken Avocado Salad for a great combination of protein, carbohydrates & fat.

ARTICHOKE – A medium artichoke contains about 14 grams of carbs and 10 grams of fiber. Like avocados, artichokes are bursting with nutrients, including an impressive amount of antioxidants, an excellent dose of vitamin C, as well as folate, potassium and magnesium. Try our Steamed Artichoke with Lemon-Yogurt sauce.

RASPBERRIES – A cup of these delicate, vibrant berries contains 15 grams of carbs and 8 grams of fiber. High in vitamin C and several other nutrients, they are packed with antioxidants and have anti-inflammatory properties as well. The phytochemicals that make plant foods red, orange, or blue are potent disease fighters.

BLACKBERRIES – Like raspberries, blackberries are rich in those health-giving pigments that give them their beautiful, deep blue-black coloring. They deliver the same amount of carbohydrate and fiber as raspberries, too. A cup contains 15 grams of carbs and 8 grams of fiber. raspberries and blackberries are both known as “bramble” fruit, and an increasing number of studies are showing that these and other intensely colored fruits and veggies improve health and fight disease.

LENTILS – One half-cup of lentils contains about 10 grams of carbs and 8 grams of fiber. Lentils fall into that fancy-sounding food category known as legumes, which are veggies that grow in pods. Legumes are great sources of protein and fiber, but also contain lots of health-giving compounds. One type is called saponins, which may help lower cholesterol and blood glucose levels and reduce disease risks. Try the Tuna, Lentil & Apple Salad for a delicious balance of protein, carbohydrates and fat or the Lentil Soup.

BLACK BEANS – Black beans are a type of legume, too, and contain all the same great health benefits as lentils. A bit higher in carbs at 22 grams, a half-cup of black beans delivers a hearty 7 grams of fiber. And if you subtract the fiber from the carbs, you end up with a manageable 15 grams of carbs in a serving. The Black Bean Salad with red onions, red pepper, scallions, cumin and avocado in Lime vinaigrette is very savory & satisfying.

BROCCOLI – Well, you knew you’d find this vegetable on the list, didn’t you? One cup of broccoli contains just 9 grams of carbs and a nice 6 grams of fiber. Broccoli is a member of the cruciferous vegetable family, and these superfoods are known to have anti-cancer properties, among a host of other body benefits. If you like spice the Broccoli Kung Poa won’t disappoint.

VEGETABLE SOUP – Try Gerdy’s Vegetable Soup is loaded with onions, mushrooms, peppers, carrots, parsnips, tomatoes, string beans, summer squash, zucchini and white beans.

PEAR – A medium pear contains 20 grams of carbs and 4.5 grams of fiber. Be sure to wash them well and eat the skin. Fiber and other nutrients live in that thin outer layer of the fruit. Our Poached Pear makes a great dessert.

APPLE – An apple a day provides great phytonutrients (phyto=plant) and a good dose of fiber. One medium apple contains about 23 grams of carbs and 4 grams of fiber. Again, wash well and eat the skin. Try our Baked Cinnamon Apple for dessert or snack.

OATMEAL – A cup of cooked oatmeal contains 27 grams of carbs and 4 grams of fiber. Though 4 grams is not a huge amount, oat fiber contains beta-glucan, a special kind of soluble fiber known to help people feel full longer, have less of an effect on BG, and improve cholesterol numbers. Use old-fashioned rolled oat or steel-cut oats for the best health bang for your buck. These are the least processed varieties and retain the most nutrients and fiber. My special Steel cut-oatmeal with chopped apple and cinnamon is a filling carbohydrate to go with your protein at breakfast.

BARLEY – Barley holds the honor of being the lowest-glycemic grain (of the grains officially tested so far). This means it is the grain least likely to spike your blood sugar. A half-cup of cooked pearl barley contains 22 grams of carbs and 3 grams of fiber — but like oatmeal, the fiber is the magical beta-glucan. If you can find the less processed, “hull-less” barley, you’ll get even more fiber and more blood sugar protection.
2 Tbsp. Chia Seeds: 11g fiber (12g carbs)

1/4 cup Roasted Soybeans: 7.5g fiber (14.5g carbs)
1/4 cup Oatbran Bran: 7g fiber (10g carbs)
1 ounce Coconut Flakes, unsweetened: 5g fiber (7g carbs)
1/4 cup Almonds: 4.25g fiber (7.75g carbs)
1 ounce, Toasted Sesame Seeds: 4g fiber (7g carbs)
2 Tbsp. Ground Flaxseed: 4g fiber (4g carbs)