High Fiber Foods

High Fiber Foods

Ever since childhood, we have been taught to include raw salad and fruits in our diet. It is said to contain a high fiber content, which makes sure that the body functions smoothly and gets all the roughage it needs. Ever wondered what fiber is and how it regulates the functioning of the body? A food item that contains 5 grams or more of fiber per serving is said to be rich in fiber content. The fiber basically helps in keeping the intestines, bowels and colon healthy.

Fiber is an essential part of a plant and protects it like a skeleton. Since we cannot digest fiber, it passes through the intestines and is excreted out. It helps in maintaining the water balance in the body and prevents health conditions like constipation, hemorrhoids, high cholesterol, high blood sugar, obesity, colon cancer and heart disease. Fiber is essentially of two types:

• Soluble Fiber - This kind of fiber absorbs water which makes them easier to be eliminated from the body. This kind of fiber is found in foods like oats, citrus fruits, apples, barley, psyllium, flax seeds and beans. The soluble fiber is also known to reduce cholesterol in the body.
• Insoluble Fiber - This kind of fiber does not dissolve in water and helps in moving waste material through the colon faster. It is very useful for people suffering from constipation and also reduces the risk of diabetes. The insoluble fiber can be found in food items like whole grains, nuts, wheat bran and vegetables.

List of High Fiber Foods

Fruits Amount Total Fiber (in grams)

Apples with skin 1 medium 5
Banana 1 medium 3.92
Blueberries 1 cup 4.18
Grapefruit 1/2 medium 6.12
Pear 1 medium 5.08
Raspberries 1 cup 8.34
Strawberries 1 cup 3.98

Vegetables Amount Total Fiber (in grams)

Beet Greens 1 cup 4.20
Broccoli, cooked 1 cup 2.30
Cabbage, cooked 1 cup 4.20
Carrot, cooked 1 cup 5.22
Cauliflower, cooked 1 cup 3.43
Corn, sweet 1 cup 4.66
Peas, cooked 1 cup 8.84

Cereal, Grains, Pasta Amount Total Fiber (in grams)

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

Beans, Nuts, Seeds Amount Total Fiber (in grams)

Almonds 1 oz 4.22
Black beans, cooked 1 cup 14.92
Cashews 1 oz 1.00
Kidney beans, cooked 1 cup 13.33
Lentils, red cooked 1 cup 15.64
Soybeans, cooked 1 cup 7.62
Walnuts 1 oz 3.08