High Fiber Foods
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.