Fiber!

Following the Paleo diet promotes an increased consumption of vegetables, but does it really make up for not eating cereal grains ("cereal fiber")? As you can see below, only 3 of the top 10 sources of fiber are part of the Paleo diet. ONLY 3! So how can I make sure that I eat enough fiber?

According to WebMD, the top 10 sources of fiber are (bold are Paleo-friendly):

1. Beans. Think three-bean salad, bean burritos, chili, soup.
2. Whole grains. That means whole-wheat bread, pasta, etc.
3. Brown rice. White rice doesn't offer much fiber.
4. Popcorn. It's a great source of fiber.
5. Nuts. Almonds, pecans, and walnuts have more fiber than other nuts.
6. Baked potato with skin. It's the skin that's important here.
7. Berries. All those seeds, plus the skin, give great fiber to any berry.
8. Bran cereal. Actually, any cereal that has 5 grams of fiber or more in a serving counts as high fiber.
9. Oatmeal. Whether its microwaved or stove-cooked, oatmeal is good fiber.
10. Vegetables. The crunchier, the better.

Good sources of fiber: lettuce, dark leafy greens, broccoli, okra, cauliflower, sweet potatoes^, carrots, pumpkin, potatoes*, corn*, snap beans*, asparagus, cabbage, whole wheat pasta*, popcorn*, nuts, raisins, pears, strawberries, oranges, bananas, blueberries, mangoes, and apples.

* Not Paleo-friendly
^ Somewhat Paleo-friendly

How much do I need? Women need 25 grams per day and men should get 38 grams per day, according to an Institute of Medicine formula based on getting 14 grams of fiber for every 1,000 calories.

Foods high in fiber can make you feel full longer and keep you from overeating. High-fiber foods require more chewing and stay longer in your stomach absorbing water (insoluble fiber absorbs water as it moves through your digestive system); thus the full feeling. There are two types of fiber: soluble and insoluble. Soluble fiber partially dissolves in water to form a gel-like substance and can help lower blood cholesterol and glucose levels. Obviously insoluble fiber is just what it's name entails. Insoluble fiber is metabolically inert and promotes movement through your digestive system. Fiber is also associated with lowering risk of certain cancers.(WebMD)

Here are a few Paleo-friendly (and delicious) sources of fiber:

Avocado: 11 g

Artichoke: 10 g

Raspberries: 8 g

Blackberries: 8 g

Broccoli: 6 g

Pear: 4.5 g

Apple: 4 g

2 Tbsp. Ground Flaxseed: 4g (Whole flaxseeds are a good topper for salads, too!)