FIBER

When you are going fat shredder, which is 50% protein you will need FIBER to stay regular. Eating high-fiber foods helps you stay fuller longer, keeps you regular, and boosts colon health. Getting enough fiber can be a challenge, but one certainly worth taking on. Your options: (women 25+ grams- men 35+ grams daily)


Vegetables

Artichokes, 10g of fiber per cup
Broccoli, 5g of fiber per cup
Brussel sprouts, 4 grams of fiber per cup

High-Fiber Food Facts: Artichokes are number 7 on the USDA's list of antioxidant-rich foods. They also increase the bile flow in the liver, which helps with the digestion of high-fat meals, and may lower cholesterol.


Grains

Bulgur, 8g of fiber per cup
Quinoa, 5g of fiber per cup
Brown rice, 4g of fiber per cup

High-Fiber Food Facts: Bulgur is cracked wheat and a staple of the Mediterranean diet. It's a good vegetarian source of protein. It may help reduce the risk of heart disease and is the perfect addition to a low glycemic index diet.


Beans

Navy beans, 19g of fiber per cup
Garbanzo beans, 13g of fiber per cup
Kidney beans, 13g of fiber per cup

High-Fiber Food Facts: Navy beans are high in magnesium, which lowers your blood pressure. Also, navy beans are an excellent source of folic acid; one serving will give you almost 2/3 of your daily value.

Additional High-Fiber Foods

Fruits and Nuts

Figs, 14 g of fiber per cup
Prunes, 12g of fiber per cup
Pear, 5g of fiber
Almonds, 4g of fiber per cup

High-Fiber Food Facts: Figs are high in antioxidants and traditionally used to treat constipation.

Get in your fiber!!!!