Fiber

The Benefits of Fiber:
1) lower risk of death from cardiovascular, infectious disease, and respiratory diseases
2) ability to bind cholesterol
3) speed intestinal transit time to protect against cancer and constipation, and
4) benefits digestive health.

According to the ADA, here's what you need to ingest to get your required daily fiber intake:
~25 grams for women 50 or younger
~21 grams for women older than 50
~38 grams for men 60 or younger
~30 grams for men older than 50

Where to find fiber:
Change your spread. use hummus (a spread from chickpeas and olive oil) as a sandwich spread instead of mayonnaise

Choose whole fruit over juice. Eat fruit with edible seeds such as kiwi, blueberries, raspberries, and figs for even more fiber.

Load up on legumes. Half a cup of cooked beans, peas, or lentils delivers anwhere from 4.5 to nearly 10 grams of fiber. So add legumes to salads, chili, stir-fries, dips, or homemade tacos.

Plan vegetable-based meals. Add vegetables to sandwiches, pizza and pasta, or prepare them as a side dish.

Go from white to wheat flour products. Make sure the first ingredient on the food label is 100% whole wheat, not enriched wheat flour. You can also find whole-grain breads and crackers made from rye and oats. (Now, also gluten free versions are available as well!)

Toss your peeler. Include the fiber-packed skins in mashed potatoes, cucumbers, and fruit, such as apples, and pears.

From the Costco Connection Magazine

Roasted Red Pepper Hummus

This hummus is SOOO delicious. My kids gobble it up with bell peppers, carrots, on sandwiches, with pretzels, pita chips, and straight from the spoon baby! Hope you enjoy!

Leafy Greens

Don't miss out on powerhouse greens like kale, collards, spinach, turnip greens, and Swiss chard. These standout leafy greens are jam-packed with vitamins A, C, and K, folate, potassium, magnesium, calcium, iron, lutein, and fiber. Serve with a splash of lemon juice or red wine vinegar.
~From Nutrition Action Healthletter~

I like mine with balsamic vineger and olive oil!

Butternut Squash

Steam a nice sliced squash or buy peeled, diced butternut squash at the supermarket that's ready to go into the oven, a stir-fry, or a soup. It's an easy way to get payloads of vitamins A and C, and fiber.

Garbanzo Beans

All beans are good beans. They're rich in protein, fiber, iron, magnesium, potassium, and zinc. But garbanzos stand out because they're so versatile. Just drain, rinse, and toss a handful on your green salad; throw them into vegetable stews, curries, and soups; mix them with brown rice, whole wheat couscous, bulgur, or other whole grains.
~From Health Action Healthletter~

Mangoes

Just one cup of mango supplies 3/4 of a day's vitamin A, a decent dose of blood pressure-lowering potassium, and 3 grams of fiber! Bonus: mango is one of the fruits least likely to have harmful pesticide residue.
~From Health Action Newsletter~

Sweet Potatoes

A Nutritional All Star--one of the best vegetables you can eat! They're loaded with carotenoids, vitamin C, potassium, and fiber. Bake and then mix in some unsweetened applesauce or crushed pineapple for extra moisture and sweetness. From Nutrition Action Healthletter