High Fiber Food Chart: Foods High in Dietary Fiber

Ian C. Langtree - Writer/Editor for Disabled World (DW)
Published: 2010/06/06 - Updated: 2024/10/07
Publication Type: Charts, Graphs, Tables
Topic: Medical Calculators and Charts - Publications List

Page Content: Synopsis - Introduction - Main

Synopsis: This article provides valuable insights into the importance of dietary fiber and its impact on overall health. It explains the two main types of fiber (insoluble and soluble), their sources, and their specific functions in the human body. The article highlights the numerous health benefits of a high-fiber diet, including weight control, reduced disease risk, and improved digestive health. Additionally, it offers a comprehensive chart of high-fiber foods with their serving sizes and fiber content, making it a practical resource for those looking to increase their fiber intake. By emphasizing the recommended daily fiber intake and providing tips for gradually incorporating more fiber into one's diet, this article serves as a useful guide for individuals seeking to improve their nutrition and overall well-being - Disabled World (DW).

Introduction

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

• Fiber helps keep you fuller longer and helps reduce cravings for unhealthy food.
• Fiber will keep you regular and can guard against cancer, heart disease and diabetes.

Main Item

The Two Main Types of Fiber

• Insoluble Fiber: Insoluble fiber is found in whole grains and on the outside of seeds, fruits, legumes, and other foods. It is also called roughage. Its job is to hold onto water in your digestive system. It uses this water to move waste through your intestine and get rid of all of the toxins and material that your body doesn't need. Insoluble fiber acts like a sponge. It absorbs water and then swells up inside of your intestine, producing a "full feeling."
• Soluble Fiber: The other type of fiber is soluble fiber. It is found in fruits, vegetables, seeds, brown rice, barley, oats, and oat bran. It works by passing through the intestine and forming a "gel" like substance. Fiber and digestive enzymes made by the liver form this gel. Soluble fiber works on a chemical level to prevent and reduce the absorption of certain substances that are harmful to the body.

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.

Control Weight and Reduce Cravings with Fiber

• Getting enough fiber each day will help you control your weight.
• When you eat fiber-rich foods, you'll feel fuller for longer periods of time.
• You won't experience drops in your blood sugar, which make it easy to succumb to food cravings.
• When you emphasize fiber in your diet, you'll also be eating more nutritious foods.

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.

Data 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.

• 30 to 38 grams of fiber a day for men.
• 21 to 25 grams of fiber a day for women.

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.

How to Bulk Up on Fiber to Clean Colon and Intestines: How to add the best fiber to your diet to bulk up stools and help clean your colon and intestines.

Author Credentials: Ian is an Australian-born writer, editor, and advocate who currently resides in Montreal, Canada. He is the founder and Editor-in-Chief of Disabled World, a leading resource for news and information on disability issues. With a global perspective shaped by years of travel and lived experience, Ian is a committed proponent of the Social Model of Disability-a transformative framework developed by disabled activists in the 1970s that emphasizes dismantling societal barriers rather than focusing solely on individual impairments. His work reflects a deep commitment to disability rights, accessibility, and social inclusion. To learn more about Ian's background, expertise, and accomplishments, visit his full biography.