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High fiber foods

High fiber foods

Getting enough fiber doesn’t have to be boring! Here are some foods that have more fiber than you would expect.

  • Chia Seeds

One ounce of chia seeds has about 10 grams of fiber. The best part about chia seeds is that they are versatile. You can add them to salads, smoothies, yogurt, or anything else you like and they’ll add a boost of fiber.

  • Berries

Blackberries and raspberries each contain 8 grams of fiber per serving! They’re also full of antioxidants, which makes them a great addition to any meal.

  • Carrots

One small carrot has about 1.4 grams of fiber, so a bag of carrots makes a great snack. Carrots are also a good source of beta carotene, which is good for your eyes!

  • Whole and healthy grains

As a rule of thumb, try to stay away from white, process grains. Barley, Whole grain bread, brown rice and whole wheat pasta have much more fiber than their processed, white counterparts. One surprising whole grain is popcorn, which has about 5 grams of fiber per serving, just make sure to avoid popcorn with extra fat, calories and chemicals.

  • Artichokes

One medium artichoke has about 10.3 grams of fiber! Add the hearts to your salads or sandwiches to help you feel fuller longer.

  • Beans and legumes

Beans and legumes are standouts in the fiber category. Beans, lentils, peas and chickpeas all boast high fiber content and great additions to salads, soups or just as side dishes.

  • Pears

A medium pear contains about 5.5 grams of fiber, but in order to get all that fiber, you have to keep the skin on!  The skin of the fruit is the most nutrient rich part of the fruit.

  • Apples

Similar to pears, apples are a great source of fiber if you leave the skin on.

  • Avocado

On average, a medium avocado contains 10-13 grams of fiber. Add them to salads, sandwiches or even eat them on their own for a boost of filling fiber and healthy fats.

There are so many ways to add more fiber into your diet. Try mixing and matching ingredients in soups, salads, sandwiches and more.


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I’d like to convey to you how wonderful the aide Afia is for my mother’s care. She has been with her since last January and has become more than just a caregiver. She truly “cares” and is skillful in her abilities. My mom has had several health situations and her current health has improved to the best she has been in several years. Both her doctor and my family attribute a large part of that to Afia’s care. She is diligent about her diet and sleep patterns, and her “toileting” issues. All of this has contributed greatly to my mom’s overall improved health and her peace of mind as well as our family’s peace of mind. We cannot say enough about her. We are also very satisfied with Executive Care all the way around, from the billing department and everyone we speak with on the phone, very courteous and professional.
Cindi E
It’s almost five years since we have been receiving caregivers through Executive Care, and I would like to take this transitional period to express our appreciation for the services you have provided thus far. We are particularly appreciative of the special attention and care Lili has given to our case. Lili has been very sensitive to our particular needs and it has been and remains important to us to have consistency in the arrangements by having Lili as our go-to person in light of Dr. E’s special needs. It is apparent that Lili has many other important responsibilities, so we wanted to thank Executive Care and Lili for the efforts she has made on our behalf.
Judge Naomi E
I have had business dealings with Executive Care for some time now and have invariably been very satisfied. The personnel have been considerate, trustworthy, capable and always responsive. They have provided a genuine physical and emotional lift to the patient, in my case an elderly, frail sister. I do not hesitate to recommend the organization for the services rendered.
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