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Fiber and Fiber Rich Foods

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Fiber and Fiber Rich Foods
Also called: Bulk, Roughage
Dietary fiber found in fiber rich foods is the kind of substance in plants that you can eat. It is found in fruits, vegetables and grains. It is that part of the plant that your body cannot digest. Yet it plays an important part of a healthy diet by adding bulk to your diet, making you feel fuller faster and in turn controlling your weight. Fiber and fiber rich foods also help your body digest your food better and prevent constipation.
You can get fiber from whole grains, beans, nuts, fruits and vegetables. You should add fiber to your diet slowly. Increasing dietary fiber too quickly can lead to gas, bloating and cramps.
Related Article: Top 10 Foods That Are Rich In Fiber
Fiber and Fiber Rich Foods
Nutritional Benefits Of Fiber
A diet high in fiber rich food may lower your risk of developing the following disorders:
  • Hemorrhoids
  • Irritable bowel syndrome
  • Development of small pouches in your colon (diverticular disease).
Fiber and Fiber Rich Foods
Soluble Fiber
Fiber - particularly soluble fiber can also:
  • Lower blood cholesterol levels
  • Slow the absorption of sugar, which for people with diabetes, can help improve blood sugar levels
  • May also reduce the risk of developing type 2 diabetes.
  • May also help with weight loss as high fiber foods generally require more chewing time, making you feel fuller faster and high-fiber diets also tend to be less "energy dense," which means they have fewer calories for the same quantity of food.
Best Sources of Fiber
How much fiber do we need each day?
According to The National Academy of Sciences' Institute of Medicine adults:
Age 50 and Younger Age 51 and Older
Men 38 grams 30 grams
Women 25 grams 21 grams
Best Sources Of Fiber:
Fiber Rich Foods
If you aren't getting adequate fiber each day from the foods you eat, you may need to boost your intake. Choosing wholegrain products, raw or cooked fruits and vegetables, and dried beans and peas.
Best Sources Of Fiber (Fiber Food List)
Food item Fiber content in grams*
Split peas, cooked, 1 cup 16.3
Red kidney beans, boiled, 1 cup 13.1
Raspberries, raw, 1 cup 8
Whole-wheat spaghetti, 1 cup 6.3
Oat bran muffin, medium 5.2
Broccoli, boiled, 1 cup 5.1
Oatmeal, quick, regular or instant, cooked, 1 cup 4
Green beans, cooked, 1 cup 4
Brown rice, cooked, 1 cup 3.5
Apple, medium with skin 3.3
Popcorn, air-popped, 2 cups 2.4
Whole-wheat bread, one slice 1.9
*Fiber content can vary between brands.
Source: USDA National Nutrient Database for Standard Reference, 2004
Best Sources Of Fiber (Fiber Food List)
Best sources of fiber from whole foods rather than supplements is much better than fiber supplements - such as Metamucil, Citrucel and FiberCon – which cannot provide the inherent vitamins, minerals and other beneficial nutrients that whole high-fiber foods can. Some people may still need a fiber supplement if they have certain medical conditions, such as irritable bowel syndrome.
Tips to help you consume more Fiber Rich Foods:
  1. Start your day with a high-fiber breakfast cereal such as bran flakes or oatmeal that have 5 or more grams of fiber per serving.
  2. Add crushed bran cereal or unprocessed wheat bran when cooking. For eg when preparing breads, muffins, cakes and cookies. You can also use bran products as a crunchy topping for casseroles, salads or cooked vegetables.
  3. Switch to whole-grain breads. These breads list whole wheat, whole-wheat flour or another whole grain as the first ingredient on the label. Look for a brand with at least 2 grams of dietary fiber per serving.
  4. Substitute whole-grain flour for half or all of the white flour when baking bread.
  5. Eat more whole grains and whole-grain products such as brown rice, barley, whole-wheat pasta and bulgur.
  6. Mix chopped frozen broccoli into prepared spaghetti sauce. Snack on baby carrots.
  7. Eat more beans, peas and lentils. Add kidney beans to canned soup or a green salad. Or make nachos with refried black beans, baked tortilla chips and salsa.
  8. Eat fruit at every meal. Apples, bananas, oranges, pears and berries are good sources of fiber.
  9. Fresh and dried fruit, raw vegetables, and low-fat popcorn and whole-grain crackers are all great snacks to munch on.
Too much fiber can also cause problems such as intestinal gas, abdominal bloating and cramping. It is recommended that you increase fiber in your diet gradually over a period of a few weeks. Drinking plenty of water helps fiber do its job of regulating the body better.
Best Sources Of Fiber (Fiber Food List)
Fruits Serving size Total fiber (g)
Pear 1 medium 5.1
Figs, dried 2 medium 3.7
Blueberries 1 cup 3.5
Apple, with skin 1 medium 3.3
Strawberries 1 cup 3.3
Peaches, dried 3 halves 3.2
Orange 1 medium 3.1
Apricots, dried 10 halves 2.6
Raisins 1.5-ounce box 1.6
Grains, cereal & pasta    
Spaghetti, whole-wheat 1 cup 6.3
Bran flakes 3/4 cup 5.1
Oatmeal 1 cup 4
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
Legumes, nuts & seeds    
Lentils 1 cup 15.6
Black beans 1 cup 15
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
Cashews 18 nuts 0.9
Peas 1 cup 8.8
Artichoke, cooked 1 medium 6.5
Brussels sprouts 1 cup 6.4
Turnip greens, boiled 1 cup 5
Potato, baked with skin 1 medium 4.4
Corn 1 cup 4.2
Popcorn, air-popped 3 cups 3.6
Tomato paste 1/4 cup 3
Carrot 1 medium 2
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