High-fiber foods
Looking to add fiber to your diet? Fiber - with adequate hydration - it moves quickly and easily through your digestive system and helps to work. A high fiber diet Mai also the risk for heart disease and diabetes.
Here is a look at the fiber content of foods. Read the nutrition labels to know exactly how fiber is your favorite food. The recommended amount of fiber for women 21 to 25 grams per day and for men 30 to 38 grams per day.
List of foods that are rich in dietary fiber
The list of high fiber foods below is crucial for you. Why?
A lack of fiber increases the risk of constipation, hemorrhoids, high cholesterol, hyperglycemia, obesity, colon cancer and heart disease. In other words, with a lot of fibers are to examine and feel your best.
And that's not enough, eat more nutrients from the list of foods that are high fiber will give you the strength and desire, to stand up and "go" - a "regular basis!
Most Americans, 10 grams of fiber per day. That is not enough. You need to contribute 30 to 40 grams of fiber per day for optimal health.
Consequently, book mark and a link to this page. Do you remember to eat, to the cholesterol level and normal blood sugar levels, also with a weight of health.
| Fruits | Serving size | Total fiber (grams)* |
|---|---|---|
| Raspberries | 1 cup | 8.0 |
| Pear, with skin | 1 medium | 5.1 |
| Apple, with skin | 1 medium | 4.4 |
| Figs, dried | 2 medium | 3.7 |
| Blueberries | 1 cup | 3.5 |
| Strawberries | 1 cup | 3.3 |
| Banana | 1 medium | 3.1 |
| Orange | 1 medium | 3.1 |
| Raisins | 1.5-ounce box | 1.6 |
| Grains, cereal & pasta | Serving size | Total fiber (grams)* |
| Spaghetti, whole-wheat, cooked | 1 cup | 6.3 |
| Barley, pearled, cooked | 1 cup | 6.0 |
| Oat bran muffin | 1 medium | 5.2 |
| Bran flakes | 3/4 cup | 5.1 |
| Oatmeal, quick, regular or instant, cooked | 1 cup | 4.0 |
| Popcorn, air-popped | 3 cups | 3.6 |
| Brown rice, cooked | 1 cup | 3.5 |
| Bread, rye | 1 slice | 1.9 |
| Bread, whole-wheat or multigrain | 1 slice | 1.9 |
| Legumes, nuts & seeds | Serving size | Total fiber (grams)* |
| Split peas, cooked | 1 cup | 16.3 |
| Lentils, cooked | 1 cup | 15.6 |
| Black beans, cooked | 1 cup | 15.0 |
| Lima beans, cooked | 1 cup | 13.2 |
| Baked beans, vegetarian, canned, cooked | 1 cup | 10.4 |
| Sunflower seeds, hulled | 1/4 cup | 3.6 |
| Almonds | 1 ounce (22 nuts) | 3.3 |
| Pistachio nuts | 1 ounce (49 nuts) | 2.9 |
| Pecans | 1 ounce (19 halves) | 2.7 |
| Vegetables | Serving size | Total fiber (grams)* |
| Artichoke, cooked | 1 medium | 10.3 |
| Peas, cooked | 1 cup | 8.8 |
| Broccoli, boiled | 1 cup | 5.1 |
| Turnip greens, boiled | 1 cup | 5.0 |
| Sweet corn, cooked | 1 cup | 4.6 |
| Brussels sprouts, cooked | 1 cup | 4.1 |
| Potato, with skin, baked | 1 medium | 4.0 |
| Tomato paste | 1/4 cup | 2.7 |
| Carrot, raw | 1 medium | 1.7 |
*Fiber content can vary between brands.
High-fiber foods
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