Saturday, March 12, 2011

HIGH FIBER FOOD LIST

This is a good High Fiber Food List. Make a point of researching all the health benefits of natural fiber, there are many you likely don't know about. Supplements are good if you refuse to eat fruits, vegetables, legumes or 100% whole grains, but...you will be astounded at the changes in you if you can try to include foods from the list below.

Have a minimum of 10-13 grams(g) to the optimum of 30 to 40 grams(g) of Fiber DAILY.

HIGH FIBER FOODS LIST with TOTAL FIBER GRAMS (g)

Fresh & Dried Fruit

Serving Size

Fiber (g)

Apples with skin

1 medium

5.0

Apricot

3 medium

1.0

Apricots, dried

4 pieces

2.9

Banana

1 medium

3.9

Blueberries

1 cup

4.2

Cantaloupe, cubes

1 cup

1.3

Figs, dried

2 medium

3.7

Grapefruit

1/2 medium

3.1

Orange, navel

1 medium

3.4

Peach

1 medium

2.0

Peaches, dried

3 pieces

3.2

Pear

1 medium

5.1

Plum

1 medium

1.1

Raisins

1.5 oz box

1.6

Raspberries

1 cup

6.4

Strawberries

1 cup

4.4

Grains, Beans, Nuts & Seeds

Serving Size

Fiber (g)

Almonds

1 oz

4.2

Black beans, cooked

1 cup

13.9

Bran cereal

1 cup

19.9

Bread, whole wheat

1 slice

2.0

Brown rice, dry

1 cup

7.9

Cashews

1 oz

1.0

Flax seeds

3 Tbsp.

6.9

Garbanzo beans, cooked

1 cup

5.8

Kidney beans, cooked

1 cup

11.6

Lentils, red cooked

1 cup

13.6

Lima beans, cooked

1 cup

8.6

Oats, rolled dry

1 cup

12.0

Quinoa (seeds) dry

1/4 cup

6.2

Quinoa, cooked

1 cup

8.4

Pasta, whole wheat

1 cup

6.3

Peanuts

1 oz

2.3

Pistachio nuts

1 oz

3.1

Pumpkin seeds

1/4 cup

4.1

Soybeans, cooked

1 cup

8.6

Sunflower seeds

1/4 cup

3.0

Walnuts

1 oz

3.1

Vegetables

Serving Size

Fiber (g)

Avocado (fruit)

1 medium

11.8

Beets, cooked

1 cup

2.8

Beet greens

1 cup

4.2

Bok choy, cooked

1 cup

2.8

Broccoli, cooked

1 cup

4.5

Brussels sprouts, cooked

1 cup

3.6

Cabbage, cooked

1 cup

4.2

Carrot

1 medium

2.6

Carrot, cooked

1 cup

5.2

Cauliflower, cooked

1 cup

3.4

Cole slaw

1 cup

4.0

Collard greens, cooked

1 cup

2.6

Corn, sweet

1 cup

4.6

Green beans

1 cup

4.0

Celery

1 stalk

1.1

Kale, cooked

1 cup

7.2

Onions, raw

1 cup

2.9

Peas, cooked

1 cup

8.8

Peppers, sweet

1 cup

2.6

Pop corn, air-popped

3 cups

3.6

Potato, baked w/ skin

1 medium

4.8

Spinach, cooked

1 cup

4.3

Summer squash, cooked

1 cup

2.5

Sweet potato, cooked

1 medium

4.9

Swiss chard, cooked

1 cup

3.7

Tomato

1 medium

1.0

Winter squash, cooked

1 cup

6.2

Zucchini, cooked

1 cup

2.6