12 Sources Of Vegan Fiber

No matter what type of diet you have, it’s important to maintain a healthy fiber intake. Why? Fiber promotes regular toxin and waste excretion and helps regulate the body’s sugar intake. That being said, most Americans don’t eat enough fiber.1 So, I’ve compiled a list of Vegan Fiber Sources that includes something for everyone’s pallette!




Berries aren’t typically known to have a high fiber content. But, raspberries are a different story!

A 1-cup serving of raspberries contains a whopping 8 grams of fiber.

So, add a handful of these delicious bitter berries to your yogurt, oatmeal or salad for a body-balancing boost.


Avocado toast isn’t just trendy! Along with the fruit’s high level of healthy fats, avocados contain 9 grams of fiber.

And if you spread it on 2 slices of whole wheat toast, you’ve upped your fiber intake to about 15 hearty grams.



Chia seeds are another great source of fiber.

Just 2 tablespoons of the little black seeds contains 10 grams of the nutrient. That’s a whole lot of fiber for such a small serving.

Add the seeds to your smoothies, juice, yogurt, oatmeal, pudding or sprinkled on top of a salad!


Flax seeds are commonly utilized in vegan baking and are also enjoyed mixed into yogurt, oatmeal and smoothies.

Just one tablespoon of these versatile seeds holds nearly 3 grams of fiber!


Oatmeal is yet another awesome morning fiber provider with 4 grams found in a single cup serving.

Plus, if you mix some raspberries, chia and flax seeds in you’ve got you’re fiber intake covered for the rest of the day!


Lentils are an easy way to boost your fiber intake at dinner time.

One cup of the cooked legume contains a whopping 16 grams of fiber!

So add a handful to your favorite soups, cook them with rice/quinoa or make a lentil salad to give your meal a fiber boost.


The first veggie on the list, broccoli is an awesome savory source of dietary fiber.

One cup of this veggie holds 5 grams of fiber, which can be devoured raw, steamed, sautéed or my-personal-favorite: roasted!


This veggie may not be as fiber-dense as broccoli but it’s definitely more versatile!

One cup of chopped cabbage encompasses 2.2 delicious grams of fiber that can be prepared just about any way.

Try this leafy green in cole slaw, soup, a stir fry, atop tacos, braised or any other idea that comes to mind.


A nice crisp apple is a great fiber-filled snack to enjoy. One medium-sized apple has almost 5 grams.

In addition, the skin of green apples contains a special enzyme which aids the intestine!


Brussel sprouts are another surprising green goody full of fiber. Ten sprouts can provide you with about 7 grams.

If you were never a fan of Mom’s boiled brussels, try tossing them in a little salt, pepper and oil and roast them. Go on, give them a try!?


Another delicious snack, a medium banana serves up about 3 grams of fiber!

Have this yellow fruit by itself, in a smoothie, with oatmeal, cereal or as a natural sweetener in baked goods.

This last item on the list can be baked with or mixed into oats or a tasty trail mix.

One cup of naturally-sweet dried cranberries contains nearly 5 delicious grams of fiber!



Sources
1 What We Eat in America, NHANES 2009-2010
2 nutritiondata.self.com/

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