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. Get started with this list of Dr. Oz-approved high-fiber heavyweights.

Vegetables 


  • Artichokes, 10 grams of fiber 
  • Broccoli, 5 g of fiber per cup
  • Brussel sprouts, 4 g 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, 8 g of fiber per cup
  • Quinoa, 5 g of fiber per cup 
  • Brown rice, 4 g 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, 19 g of fiber per cup 
  • Garbanzo beans,13 g of fiber per cup 
  • Kidney beans, 13 g 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,12 g of fiber per cup 
  • Pear, 5 g of fiber 
  • Almonds, 4 g of fiber per cup 

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

Will you ever feel comfortable in your own skin? That is, if you don't make an effort to protect it? Although 64% of adults do report wearing sunscreen when outside for prolonged periods of time, it turns out that only about 10% of people surveyed actually protect themselves daily, according to a recent review.

No matter what your skin tone is, unless you live in a cave with no sunlight, daily protection with either sunscreen, sunblock or protective clothing can not only protect you from developing sunburns (ouch!) but can significantly reduce your risk of developing skin cancer, particularly the deadliest type called melanoma. In addition, for those of you wanting to keep your youthful looks, daily sunscreen has been shown to reduce the development of wrinkles. A great teacher once told me that the best way to not have wrinkles is not to get them in the first place (think of how much money you can save on useless creams that claim to diminish wrinkles).

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