Balance is beautiful—and delicious. Pair your protein with sides that nourish, energize, and keep your gut happy.
🥗 Great Side Dishes
Leafy Greens (2–3 cups per meal): Spinach, kale, arugula, Swiss chard, cabbage, lettuce, spring mix, Brussels sprouts, parsley, cilantro Other faves: cauliflower, zucchini, carrots, beets, pumpkin
Non-Starchy Veggies (unlimited): Artichoke hearts, asparagus, bell peppers, broccoli, carrots, cucumber, mushrooms, onions, snap peas, squash
Smart Carbs (½ cup per meal): Quinoa, brown/wild rice, farro, barley, potatoes, yams, winter squash, corn, peas Fruit options: mango, apples, berries, citrus, pomegranate seeds
🌾 Fiber-Rich Foods Chart
Fruits
| Food | Serving | Fiber |
|---|---|---|
| Apple (w/ skin) | 1 medium | 3.7g |
| Raspberries | 1 cup | 8.4g |
| Pear | 1 medium | 4.0g |
| Prunes (dried) | 10 pieces | 6.0g |
| Blueberries | 1 cup | 4.0g |
| Orange | 1 medium | 3.0g |
| Strawberry | 1 cup | 3.4g |
Vegetables
| Food | Serving | Fiber |
|---|---|---|
| Baked beans | 1 cup | 14.0g |
| Pinto beans | 1 cup | 14.7g |
| Lima beans | 1 cup | 13.2g |
| Artichoke | 1 medium | 6.2g |
| Pumpkin (canned) | ½ cup | 5.0g |
| Potato (baked w/ skin) | 1 medium | 5.0g |
| Spinach (boiled) | ½ cup | 2.2g |
| Broccoli | ½ cup | 2.3g |
| Peas | ½ cup | 4.0g |
Grains & Seeds
| Food | Serving | Fiber |
|---|---|---|
| Chia/Flax Seeds | 3 tbsp | 10g |
| Quinoa | 1 cup | 5g |
| Brown Rice | 1 cup | 3.5g |
| Whole Wheat Bread | 1 slice | 2.0g |
| Keto Bread | 1 slice | 10g |
🔒 Disclaimer:
This content is for educational purposes only and does not constitute medical advice. Always consult your licensed healthcare provider before making changes to your diet, exercise, or medication routine. This site does not represent the views or policies of any specific healthcare organization.
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