Screen Readers Skip to Content
Tweet Facebook Buffer

High Fiber Food Chart: Foods High in Dietary Fiber

Author: Disabled World : Contact: Disabled World (www.disabled-world.com)

Published: 2010-06-06 : (Rev. 2020-10-27)

Synopsis and Key Points:

Article explores the benefits of dietary fiber including fresh fruits, vegetables, whole grains, nuts and seeds. Includes table listing examples of the best high fiber foods to be eating.

Sufficient daily fiber intake is important, not just because of helping the bowels function, but to provide nutrients to friendly bacteria in the digestive tracts.

Adding more foods high in dietary fiber from the high fiber food chart to your daily diet can help you obtain the recommended 25-30 grams of fiber each day.

Main Digest

Almost everyone knows that fiber in the diet is important, but few know exactly what it is or what it does.

The Two Main Types of Fiber

Benefits of Fiber

Getting the benefits of fiber is as simple as switching from a diet high in processed foods to a whole foods diet. Your diet should emphasize fresh fruits and vegetables and whole grains, nuts and seeds. The best way to increase your fiber is through high fiber foods, and not fiber supplements since most fiber supplements are just purified cellulose. Eating whole foods provides you with fiber and other important nutrients and minerals.

Sufficient daily fiber intake is important, not just because of helping the bowels function, but to provide nutrients to friendly bacteria in the digestive tracts. Low-fiber diets have been connected to numerous diseases and conditions such as colon cancer, constipation, Crohn's disease, diverticulitis, heart disease, high blood pressure, hemorrhoids and varicose veins are examples. Correcting low fiber intake for your diet can also help you achieve regular bowel movements necessary for optimum health.

Can of high fiber Bushs vegetarian baked beans.
Can of high fiber Bushs vegetarian baked beans.

Control Weight and Reduce Cravings with Fiber

Foods High in Fiber

White bread, pasta and processed foods are very low in fiber. Whole grains, fruits and vegetables provide fiber along with a lot of other important nutrients. These foods are lower in calories, fat and preservatives. When you eat whole, fiber-rich foods you'll lose weight, have more energy and feel more satisfied after meals. Adding more foods high in dietary fiber from the high fiber food chart can help you obtain the recommended 25-30 grams of fiber each day.

Chart of Food High in Fiber
Product Serving Size Total Fiber (grams)
Almonds 1 ounce (23 nuts) 3.5
Apple, with skin 1 medium 4.5
Baked beans, canned 1 cup 10.0
Banana 1 medium 3.0
Barley, pearled, cooked 1 cup 6.0
Black beans, boiled 1 cup 15.0
Bran flakes 3/4 cup 5.5
Bread, rye 1 slice 2.0
Bread, whole-wheat 1 slice 2.0
Broccoli, boiled 1 cup chopped 5.0
Brown rice, cooked 1 cup 3.5
Brussels sprouts, boiled 1 cup 4.0
Carrot, raw 1 medium 1.5
Cauliflower, raw 1 cup chopped 2.0
Chia seeds 1 ounce 10.0
Green peas, boiled 1 cup 9.0
Lentils, boiled 1 cup 15.5
Oat bran muffin 1 medium 5.0
Oatmeal, instant, cooked 1 cup 5.0
Orange 1 medium 3.0
Potato, with skin, baked 1 medium 4.0
Pear 1 medium 5.5
Pistachios 1 ounce (49 nuts) 3.0
Popcorn, air-popped 3 cups 3.5
Quinoa, cooked 1 cup 5.0
Raspberries 1 cup 8.0
Spaghetti, whole-wheat, cooked 1 cup 6.0
Split peas, boiled 1 cup 16.0
Strawberries 1 cup 3.0
Sunflower kernels 1 ounce 3.0
Sweet corn, boiled 1 cup 3.5
Turnip greens, boiled 1 cup 5.0

Source: USDA National Nutrient Database for Standard Reference

Notes:

One of the best natural foods high in dietary fiber is psyllium made from ground-up psyllium seeds.

When making changes to your diet to include more foods from the high fiber food chart, just add a few grams at a time so your intestinal tract can adjust. Moving from 15 grams to 35 grams immediately may cause gas and bloating. Increasing your fiber level gradually over two weeks is the best approach.

How Much Fiber a Day do We Need?

The daily recommended allowance for fiber is between 25 to 35 grams for adults. It is estimated that most people get 15 grams or fewer.

It is important for bowel health that adequate liquid be present for good bowel function. Each fiber particle absorbs liquid in the colon which helps facilitate regular movement along in the bowels, so make sure that you are consuming adequate liquids daily.

If you find that after a few weeks of consuming more foods from the high fiber food chart you are still not having a daily bowel movement, consider adding a fiber supplement. Although it is preferable to seek fiber in whole food form, supplements can help you stay regular and keep your digestive system active. According to the Mayo Clinic, there are no long-term harmful effects from taking daily fiber supplements. If you're struggling with a digestive disorder like irritable bowel syndrome, then this might be an option in addition to changing your diet.

It may take several weeks to achieve daily bowel movements, but the reward will be that wastes and toxins will be eliminated from your system instead of your body reabsorbing them.

Related Documents


Important:

Disabled World is strictly a news and information website provided for general informational purpose only and does not constitute medical advice. Materials presented are in no way meant to be a substitute for professional medical care by a qualified practitioner, nor should they be construed as such. Any 3rd party offering or advertising on disabled-world.com does not constitute endorsement by Disabled World.

Please report outdated or inaccurate information to us.