High Fiber Foods
High Fiber Foods! Your new best friends everyday for a strong, healthy happy body.
With all the fiber press lately, you'd may wonder what all the hoopla is about. Especially now that we're all supposed to get 50 grams of fiber per day. Most people currently get only 15-20 grams per day!
Fiber helps to maintain healthy digestive tract function from top to bottom. Want to say good-bye to constipation, irregularity and hemorrhoids? Say hello to 30-40 grams of fiber each day.
Fiber also lowers your risk of obesity, colon cancer, high blood pressure, high blood sugar levels, high cholesterol, and heart disease? Have you been converted to the benefits of fiber? Good.
Where in the world is it? What foods are high in fiber?
To make your new found quest for fiber easier, use this list of high fiber foods:
| Whole Grains | Serving size | Grams of Fiber |
| Bran cereal | 1 cup | 19.94 |
| Oats, rolled dry | 1 cup | 12.00 |
| Pasta, whole wheat | 1 cup | 6.34 |
| Rice, dry brown | 1 cup | 7.98 |
|
Fruits |
Serving size |
Grams of Fiber |
| Apples with skin | 1 medium | 5.00 |
| Apricots, dried | 5 pieces | 2.89 |
| Avocado (fruit) | 1 medium | 11.84 |
| Banana | 1 medium | 3.92 |
| Blueberries | 1 cup | 4.18 |
| Figs, dried | 2 medium | 3.74 |
| Grapefruit | 1/2 medium | 6.12 |
| Orange, navel | 1 medium | 3.40 |
| Peaches, dried | 3 pieces | 3.18 |
| Pear | 1 medium | 5.08 |
| Raspberries | 1 cup | 8.34 |
| Strawberries | 1 cup | 3.98 |
|
Vegetables |
Serving size |
Grams of Fiber |
| Beets, cooked | 1 cup | 2.85 |
| Beet greens | 1 cup | 4.20 |
| Bock Choy, cooked | 1 cup | 2.76 |
| Broccoli, cooked | 1 cup | 2.30 |
| Brussels sprouts | 1 cup | 2.84 |
| Cabbage, cooked | 1 cup | 4.20 |
| Carrot | 1 medium | 2.00 |
| Carrot, cooked | 1 cup | 5.22 |
| Cauliflower, cooked | 1 cup | 3.43 |
| Cole slaw | 1 cup | 4.00 |
| Collard greens, cooked | 1 cup | 2.58 |
| Corn, sweet | 1 cup | 4.66 |
| Green beans | 1 cup | 3.95 |
| Kale, cooked | 1 cup | 7.20 |
| Onions, raw | 1 cup | 2.88 |
| Peas, cooked | 1 cup | 8.84 |
| Peppers, sweet | 1 cup | 2.62 |
| Pop corn, air-popped | 3 cups | 3.60 |
| Potato, baked w/skin | 1 medium | 4.80 |
| Spinach, cooked | 1 cup | 4.32 |
| Summer squash, cooked | 1 cup | 2.52 |
| Sweet potato, cooked | 1 cup | 5.94 |
| Swiss chard, cooked | 1 cup | 3.68 |
| Winter squash, cooked | 1 cup | 5.74 |
|
Nuts and Beans |
Serving size |
Grams of Fiber |
| Almonds | 1 oz | 4.22 |
| Black beans, cooked | 1 cup | 14.92 |
| Flax seeds | 3 tbls | 6.97 |
| Garbanzo beans, cooked | 1 cup | 5.80 |
| Kidney beans, cooked | 1 cup | 13.33 |
| Lentils, red cooked | 1 cup | 15.64 |
| Lima beans, cooked | 1 cup | 13.16 |
| Peanuts | 1 oz | 2.30 |
| Pistachio nuts | 1 oz | 3.10 |
| Pumpkin seeds | 1/4 cup | 4.12 |
| Soybeans, cooked | 1 cup | 7.62 |
| Sunflower seeds | 1/4 cup | 3.00 |
| Walnuts | 1 oz | 3.08 |
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