High Fiber Foods

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 common 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

 


 

Main Dishes and More

Main Dishes and More


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Easy Recipes

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Breakfast Recipes


Breakfast Recipes

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Make a mouthwatering breakfast recipe or an easy, delicious breakfast casserole to turn any day into a special day.


 

Soup, Salads and Sides


Soup, Salads and Sides These great soups and side dishes go with everything from elegant holiday meals to a weeknight pot roast.

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Healthy Dinner Choices

Healthy Dinner Recipes

 

Healthy Dinner Recipes


Healthy doesn't mean bland with these delicious homemade dinner recipes.

Begin or maintain a healthy lifestyle for your whole family tonight.


 

Dessert Recipes

Dessert Recipes


Dessert Recipes

Get a delicious dessert for every occasion.

Pie recipes, cookies, cakes, fudge, cheesecake recipes and Mama Shirley's favorites all make wonderful happy endings.

Kids Recipes

Kids Recipes

 

Kids Recipes


Our Kids Recipes are easy to make and fun for kids of all ages. They're perfect for teaching beginning cooking and kitchen skills.

 

 

Pot Luck Casserole Recipes

Casserole Recipes

Casserole possibilites are endless, making it even easier to prep a hearty dinner with ingredients you have on hand. Try some of our family classics for easy one-dish dinners.

Casserole Recipes

Stock Your Freezer

Freezer Recipes

We’ve all been there before, it’s getting late in the afternoon and you’ve realized there isn’t anything for dinner. Don’t worry, you’re not alone. That’s where this section will come in handy for you.

Freezer Cooking Recipes


 

 


 

 



 

 

Names for Boys


Baby Boy Names

Choose the perfect name for your bundle of boy with help from our lists of thousands of boys names.

Boys Names

Names for Girls


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Find a beautiful name for your new daughter with easy to use lists of names and name meanings for girls.

Girls Names


 

Quotes for Life


Quotes About Life

The right quote at the right time can make you feel like there is a kindred spirit in this world that thinks like you do.

Some quotes have no other purpose than to make you laugh...something we could all use more of. Get inspired or reassured, visit the quotes pages often.

Quotes to Live By

Writing

These are the big lists for reference, all things vocabulary, reading and writing. 


List of Verbs

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Bread Pudding Recipe


Bread Pudding

Cinnamon and vanilla infuse this custard-like dessert that starts with simple ingredients, but tastes like pure luxury.

Warm Spiced Bread Pudding Recipe

Easy Dinner Ideas


Easy Dinner Recipes

Try a variety of 30 minute meals, they're complete homemade dinners from kitchen to table in a half hour.

Quick and Easy 30 Minute Meals