Increase your fiber intake to improve your health.
Getting enough fiber in your diet is often thought about as being tough for many people, boring by others. However, you CAN get enough fiber into your daily diet in a fun and enjoyable way if you know which of your favorite foods actually contain high amounts of fiber. Eating a pear instead of a plum for instance gives you FIVE times more fiber in your diet. So, getting enough fiber into you diet can just be a simple matter of really educating yourself in knowing which of the foods you already eat and enjoy contain the most amounts of fiber. Some good examples of fiber-rich foods include:
- Legumes (lentils, dry beans and peas)
- Other vegetables
- Brown rice
- Whole grains (wheat, oats, barley)
- Brown rice
- Fruits (apples, pears, raspberries)
|
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.
About the Author
Jeff Behar, MS, MBA is a well known author, champion natural bodybuilder, is a recognized health, fitness and nutrition expert, personal trainer, and life coach with over 30 years of experience in the health, fitness, disease prevention, nutrition, and anti aging fields.
As a recognized health, fitness and nutrition expert, Jeff Behar has been featured on several radio talk shows, TV, and featured in popular bodybuilding publications such as Flex and Ironman. Jeff's work has appeared all across the web, in books, and in peer reviewed scientific journals.
Jeff Behar is also the founder of the very popular www.MuscleMagFitness.com and www.MyBesthealthPortal.com health and wellness information websites; two of the largest 24/7 online web portals providing 24/7 news and information about top health, medicine, wellness, fitness, diet, nutrition, weight loss and anti aging issues that are being discussed today.