Health Wellness

Nutrition

High-fiber foods

Fiber moves quickly and relatively easily through your digestive tract and helps it function properly. Fiber is filling, eating it should result in eating less which should lead to weight loss. A high-fiber diet may also help reduce the risk of heart disease and diabetes.

Here's a look at the fiber content of some common foods. Read nutrition labels to find out exactly how much fiber is in your favorite foods. Recommended fiber intake for women is 21 to 25 grams a day and for men is 30 to 38 grams a day.

Note: If your eating the wheat and grains an not loosing, it's possible that you may be gluten intolerant. Consult your doctor and read the section on Gluten.



List of High Fiber Foods

(The fiber count for most packaged foods can be found on the label. Grams below are an approximation )

Fruits Serving size Total fiber (approximate grams)
Apple, with skin 1 medium 3.3 - 5.00
Apricot 3 medium 0.98
Apricots, dried 10 halves 2.6
Banana 1 medium 3.92
Blueberries 1 cup 3.5 - 4.18
Cantaloupe, cubes 1 cup 1.28
Figs, dried 2 medium 3.74
Grapefruit 1/2 medium 6.12
Orange, navel 1 medium 3.1 - 3.40
Peach 1 medium 2.00
Peaches, dried 3 pieces 3.18
Plum 1 medium 1.00
Raisins 1.5 oz box 1.60
Raspberries 1 cup 8.34
Strawberries 1 cup 3.3 - 3.98
Spaghetti, whole-wheat 1 cup 6.3
Bran flakes 3/4 cup 5.1
Oatmeal 1 cup 4.0
Bread, rye 1 slice 1.9
Bread, whole-wheat 1 slice 1.9
Bread, mixed-grain 1 slice 1.7
Bread, cracked-wheat 1 slice 1.4
Bran cereal 1 cup 19.94
Bread, whole wheat 1 slice 2.00
Oats, rolled dry 1 cup 12.00
Pasta, whole wheat 1 cup 6.34
Rice, dry brown 1 cup 7.98
Almonds 1 oz
4.22
Black beans, cooked 1 cup
14.92
Cashews 18 nuts 0.9
Lentils 1 cup 15.6
Black beans 1 cup 15.0
Lima beans 1 cup 13.2
Baked beans, canned 1 cup 10.4
Almonds 24 nuts 3.3
Pistachio nuts 47 nuts 2.9
Peanuts 28 nuts 2.3
Flax seeds 3 tbs
6.97
Garbanzo beans, cooked 1 cup
5.80
Kidney beans, cooked 1 cup
13.33
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
Artichoke, cooked 1/2 cup 4.5
Beets, cooked 1 cup 2.85
Beet greens 1 cup 4.20
Broccoli, cooked 1 cup 2.30
Brussels sprouts 1 cup 6.4
Brussels sprouts 1 cup 2.84
Cabbage, cooked 1 cup 4.20
Carrot 1 medium 2.0
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 1 cup 4.2
Corn, sweet 1 cup 4.66
Green beans 1 cup 3.95
Celery 1 stalk 1.02
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 4.4 - 4.80
Peas 1 cup 8.8
Spinach leaves 2 cup 5.5
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
Tomato 1 medium 1.00
Tomato paste 1/4 cup 3.0
Turnip greens, boiled 1 cup 5.0
Winter squash, cooked 1 cup 5.74
Zucchini, cooked 1 cup 2.63

 

References:

http://www.mayoclinic.com/health/high-fiber-foods/NU00582
http://health.yahoo.com/better-in-2007/spring-nutrition-guide/sng3/237/up-your-fiber-for-nutrition-and-weight-loss





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