High Fiber Foods! Your new best friends for a strong, healthy, and happy body.
With all the fiber press lately, you may wonder what all the hoopla is about. Most Americans only eat about half of the fiber they need every 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 25-40 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 convinced of 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:
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|
Grams of Fiber
|Apples with skin||1 medium||5.00|
|Apricots, dried||5 pieces||2.89|
|Avocado (fruit)||1 medium||11.84|
|Figs, dried||2 medium||3.74|
|Orange, navel||1 medium||3.40|
|Peaches, dried||3 pieces||3.18|
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, 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
Grams of Fiber
|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|
|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|
Can Any Long-Term Complications Arise From a Lack of Fiber?
Since a lack of fiber in your diet can cause digestive issues, you might be wondering if it can also cause long-term complications. The bowel irregularities that you can experience from a lack of fiber can last for as long as your diet is low in fiber. This can have an impact on your quality of life.
Studies have suggested that a diet low in fiber is linked to an increased risk for colon cancer. Low fiber can increase your risk for both diverticulitis and chronic inflammation. In certain instances, the constipation that comes from a low-fiber diet can cause severe constipation. This can cause pain, bloating, and even require hospitalization in some cases.
A lot of people mistakenly think that a diet low in fiber can only cause constipation. This is actually not true; a low-fiber diet can cause either constipation or diarrhea. The bacteria in your gut need fiber to function correctly; without it, the microbiome in your gut will not flourish. This can raise your risk for obesity and inflammatory bowel disease.
As you can see, fiber is an incredibly important part of a healthy diet. A diet low in fiber presents both short- and long-term complications. Bookmark this page so that you can always come back whenever you need ideas for how to get enough fiber. If necessary, talk to your doctor about getting more fiber into your diet.
The contents of this article should not be taken as professional medical advice. It's always important to exercise due diligence concerning matters pertaining to your health. Always consult a medical professional before making any decisions that affect your health.
The image featured at the top of this post is ©Charles Brutlag/Shutterstock.com.