Here is good news, and a powerful motivation to include plenty of quality fiber in our diets. Breast cancer risk can be significantly reduced by eating more fiber. Whole food eaters with daily fiber intakes over 25 grams saw the biggest improvement – and every little bit helps! Add a few grams of quality organic fiber to your diet, keep on adding until you reach 20-25 grams each day, and know that you are building a healthier future. Here is the link to article analysis.
What do 20-25 grams of dietary fiber look like?
Here are a few examples of fiber content… mix and match a different combination each day!
1 cup of cooked lentils = 15.6 grams
1 cup of cooked black beans = 15 grams
1 medium cooked artichoke = 10.3 grams
1 cup of cooked peas = 8.8 grams
1 cup of fresh raspberries = 8 grams
1 medium pear (with skin) = 5.5 grams
1 cup of cooked turnip greens = 5 grams
1 medium apple (with skin) = 4.4 grams
1 cup of cooked brown rice = 3.5 grams
1 ounce of almonds = 3.5 grams
1 ounce of pecans = 2.7 grams