A high fiber food chart helps you know the foods high in

dietary fiber. 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. 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 help you achieve regular bowel movements

necessary for optimum health.

Here are top foods high in dietary fiber along with the

approximate number of grams of fiber they contain. Fiber

contents shown below on the high fiber food chart are for a

food quantity of 1/2 cup unless otherwise noted:

• Bananas, 3 grams - medium 8" long

• Beans, 6-10 grams - baked beans, black beans, great northern

beans, kidney beans, garbanzos, pinto beans, white beans

• Berries, 4-5 grams - blackberries, raspberries

• Bran Cereals, 5-10 grams - All-Bran, Bran Buds, 100% Bran,

Raisin Bran

• Bread, 4-7 grams - 2 slices whole wheat, pumpernickel,

seven-grain

• Broccoli, 4-5 grams

• Brussels Sprouts, 2 grams

• Carrots, 3-4 grams

• Dried Figs, 10 grams - 3 figs

• Fruit, 4 grams - medium apple, medium pear

• Green Beans, 2 grams - broad beans, pole beans, snap beans

• Greens, 4-6 grams - beet greens, collards, kale, spinach,

turnip greens

• Lentils, 6 grams

• Lima Beans - 4-6 grams

• Peas, 7-9 grams - black-eyed peas, green peas

• Potatoes, 4-5 grams - medium baked Idaho or sweet potato

• Sweet Corn, 5 grams

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. And important for bowel health is

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. One of the best

natural foods high in dietary fiber is psyllium made from

ground-up psyllium seeds. 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.