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Healthy Fiber in Foods that You Love E-mail
Written by Jeff Behar   

Increase your fiber intake to improve your health.

Fiber is the indigestible part of fruits, vegetables and whole-grain foods which acts as a sponge when it combines with water during digestion. It cleanses your intestines and helps food move through the body more quickly and with greater efficiency.

 

Some good examples of fiber-rich foods include:
  • Legumes (lentils, dry beans and peas)
  • Other vegetables
  • Fruits
  • Brown rice
  • Whole grains (wheat, oats, barley)  

FRUIT

AMOUNT

TOTAL FIBER (grams)

Apples with skin

1 medium

5.00

Apricot

3 medium

0.98

Apricots, dried

5 pieces

2.89

Banana

1 medium

3.92

Blueberries

1 cup

4.18

Cantaloupe, cubes

1 cup

1.28

Figs, dried

2 medium

3.74

Grapefruit

1/2 medium

6.12

Orange, navel

1 medium

3.40

Peach

1 medium

2.00

Peaches, dried

3 pieces

3.18

Pear

1 medium

5.08

Plum

1 medium

1.00

Raisins

1.5 oz box

1.60

Raspberries

1 cup

8.34

Strawberries

1 cup

3.98

 

 

 

VEGETABLES

AMOUNT

TOTAL FIBER (grams)

Avocado (fruit)

1 medium

11.84

Beets, cooked

1 cup

2.85

Beet greens

1 cup

4.20

Bok choy, cooked

1 cup

2.76

Broccoli, cooked

1 cup

2.30

Brussels sprouts

1 cup

2.84

Cabbage, cooked

1 cup

4.20

Carrot

1 medium

2.00

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, 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

4.80

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

Winter squash, cooked

1 cup

5.74

Zucchini, cooked

1 cup

2.63

 

 

 

CEREAL, GRAINS, PASTA

AMOUNT

TOTAL FIBER (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 (grams)

Almonds

1 oz

4.22

Black beans, cooked

1 cup

14.92

Cashews

1 oz

1.00

Flax seeds

3 tbs

6.97

Garbanzo beans, cooked

1 cup

5.80

Kidney beans, cooked

1 cup

13.33

Lentils, red cooked

1 cup

15.64

Lima beans, cooked

1 cup

13.16

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

 Note: Adding more fiber to your diet will likely help you lose weight and improve your health, but do it gradually. Rapid increases in consumption of fiber may result in gas or diarrhea.

And be sure to drink plenty of fluids when adding fiber to your diet. While fiber is normally helpful to your digestive system, without adequate fluids it can cause constipation instead of helping to eliminate it.


 
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