High Fiber Foods

HIGH FIBER FOODS

 

 

 

 

 

 

 

 

 

Meet your new best friends – high fiber foods.

One of the best ways to help you lose weight is to not be hungry. That sounds so obvious, I know. But when you are hungry all sense tends to go out the window. So grab some carrot sticks before you read on.

By including high fiber foods in your diet, you help to eliminate hunger because high-fiber foods just keep you full longer. Also remember there are a lot of other health benefits of increasing your fiber: Keeping you regular, reducing cholesterol, and reducing your risk of diabetes, heart disease and colon cancer.

The table below lists high-fiber foods with the amount of fiber listed per serving. Most Americans, eating a typical American, fast food, processed diet, get only about 10 grams of fiber per day! That is not good, don’t be a statistic. You should aim for 35 to 40 grams of fiber per day in your diet.

Okay, so what does 35 to 40 grams of fiber really look like?

The 5 meals below equal 43 total grams of fiber. This is just a general idea to get your mind thinking about ways to add delish, satisfying, nutritious high fiber foods to your daily diet.

Breakfast: ½ medium grapefruit with ½ cup raspberries = 10 grams
Snack: 2 carrots with hummus =5 grams
Lunch: ½ avocado, 2 cups raw spinach, 1 medium tomato, ½ cup chopped celery, ½ cup cooked broccoli, ¼ cup garbanzo beans = 17 grams
Snack: 1/2 cup blueberries with 1 oz almonds = 5 grams
Dinner: 1 medium sweet potato, ½ cup brussels sprouts = 6 grams

Another tip for increasing your fiber and helping you maintain a healthy weight is to add psyllium to your diet. You can read more about that here: Psyllium.

This table lists high fiber foods. While these are all excellent sources of fiber, I highlighted the top winners of each category for you. You may find a few surprises, like a medium pear has five times more fiber than a medium plum! And, remember that as you are increasing your fiber, you need to drink plenty of water.

High Fiber Foods

FRUITS PORTION SIZE GRAMS FIBER/SERVING
Apple with skin 1 medium 5.00
Apricots, dried 5 pieces 2.9
Banana 1 medium 3.92
Blueberries 1 cup 4.18
Cantaloupe 1 cup cubes 1.28
Figs, dried 2 medium 3.74
Grapefruit ½ medium 6.12
Orange 1 medium 3.40
Peach 1 medium 2.00
Pear 1 medium 5.08
Plum 1 medium 1.00
Raisins 1.5 oz box 1.60
Raspberries 1 cup 8.0
Strawberries 1 cup 3.98
VEGETABLES PORTION SIZE GRAMS OF FIBER/SERVING
Avocado 1 medium 13.5
Beets, cooked 1 cup 2.85
Beets, Raw 1 cup 3.8
Beet Greens 1 cup 1.4
Bok Choy, cooked 1 cup 1.7
Broccoli, cooked 1 cup 5.2
Broccoli, raw 1 cup 2.4
Brussel s Sprouts, cooked 1 cup 4.0
Cabbage, cooked 1 cup 4.2
Cabbage, raw 1 cup 2.0
Carrot 1 medium 2.0
Carrot, cooked 1 cup 5.2
Cauliflower, raw 1 cup 2.5
Cauliflower, cooked 1 cup 3.4
Celery, chopped 1 cup 1.6
Corn, Sweet 1 cup 3.4
Green Beans 1 cup 3.7
Kale, raw 1 cup 1.3
Kale, cooked 1 cup 2.6
Onions, raw 1 cup 2.2
Peas, cooked 1 cup 8.8
Peppers, bell 1 cup 2.5
Potato, baked w/skin 1 medium 3.8
Spinach, Raw 2 cups 1.4
Spinach, Cooked 1 cup 4.3
Sweet potato, baked w/sk 1 medium 3.8
Swiss chard, cooked 1 cup 3.6
Tomato 1 cup 2.2
Winter squash, cooked 1 cup 2.2
Zucchini, raw 1 cup 1.4
Zucchini, cooked 1 cup 2.5
BEANS, NUTS, SEEDS PORTION SIZE GRAMS FIBER/SERVING
Almonds, raw 1 oz 3.3
Black beans, cooked ½ cup 7.5
Cashews, raw 1 oz 1.0
Flax seeds, whole 2 tbsp 5.0
Flaxseed meal 2 tbsp 4.0
Garbanzo Beans, cooked ½ cup 6.2
Kidney Beans, cooked ½ cup 5.6
Lentils, cooked ½ cup 7.8
Lima Beans, cooked ½ cup 6.6
Peanuts 1 oz 2.4
Pinto Beans ½ cup 7.7
Pistachios 1 oz 2.9
Pumpkin seeds 1 oz 1.1
Soybeans, raw ½ cup 5.4
Soybeans, cooked ½ cup 3.8
Sunflower seeds 1 oz 3.1
Walnuts 1 oz 1.9
CEREAL, GRAINS, PASTA PORTION SIZE GRAMS FIBER/SERVING
Barley, cooked 1 cup 6.0
Bran cereal ½ cup 12.5
Bread, 100% whole wheat 1 slice 3.0
Bulgur 1 cup 8.2
Oats Bran, raw 1 cup 14.5
Oats, rolled dry 1 cup 7.9
Oats, whole grain, dry 1 cup 16.5
Rice, brown 1 cup 3.5
Pasta, whole wheat 1 cup 4.0
Quinoa 1 cup 4.0

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