List Of High Fiber Foods And Fiber Content
Health & Fitness → Nutrition & Supplement
- Author Olinda Rola
- Published November 1, 2005
- Word count 437
A list of high fiber foods helps you know which foods to
include in daily meal planning. Obtaining adequate fiber is an
important part of a healthy lifestyle. However, too many people
do not obtain sufficient fiber each day, which results in poor
bowel function and constipation.
Whether obtained from the list of high fiber foods or from
fiber supplements, the recommended daily fiber consumption
should be about 25-30 grams for an adult. The typical adult in
the USA averages about 11 grams of fiber per day according to
the American Dietetic Association.
The walls of plant cells are the sources of dietary fiber. Here
are typical high fiber foods along with the approximate number
of grams of fiber they contain. Fiber contents shown below on
the list of high fiber foods 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
Using the list of high fiber foods and including more of the
foods from the list can help increase daily fiber consumption
so important for normal bowel function. Also important is that
adequate liquid be present for good bowel function. Each fiber
particle will actually absorb liquid in the colon and help
facilitate the desired regular movement along in the bowels.
If you make changes to your diet to include more of the foods
from the list of high fiber foods, take it easy. Just add a few
grams at a time so the intestinal tract can adjust. If after a
few weeks you are still not having a daily bowel movement, you
may wish to add a fiber supplement. The best fiber supplements
are psyllium made from ground-up psyllium seeds or rice bran.
Don't expect to notice better bowel movements overnight as it
may take several weeks for your body and elimination system to
improve. The payoff will be that wastes are eliminated along
with the toxins from your system instead of your body
reabsorbing them.
Read more about constipation at
http://www.safemenopausesolutions.com/constipation.html plus
fiber supplements easily available online. Olinda Rola is
President of InfoSearch Publishing and webmaster of
http://www.safemenopausesolutions.com - a website of natural
health information and articles.
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