Mediterranean High-Fiber Day
A Mediterranean-style eating day that exceeds 35g of fiber through legumes, whole grains, vegetables, and nuts.
Total Fiber
75.4
g
251% of daily 30g goal
100%
daily fiber
Breakfast
Bread, french or vienna, whole wheat
1 slice 1 serving
2.0g
fiber
Avocados, raw
1 avocado
13.5g
fiber
Oranges, raw
1 fruit (2-5/8" dia)
2.6g
fiber
Lunch
Hummus
1 cup
13.5g
fiber
Carrots, raw
1 medium
1.8g
fiber
Pears, raw
1 medium
5.5g
fiber
Nuts, almonds
1 cup, sliced
11.5g
fiber
Dinner
Why it works
The Mediterranean diet consistently ranks highest for fiber intake in population studies. The key: legumes at every meal (hummus at lunch, lentils or chickpeas at dinner) paired with whole grains and plenty of vegetables. This pattern also provides prebiotic fiber that feeds beneficial gut bacteria.
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