The many benefits of eating foods high in dietary fiber include lowering cholesterol, losing weight and preventing constipation and hemorrhoids. But, according to the American Heart Association, adults in the U.S. take in only about 15 grams a day—10 to 15 grams less than recommended.
How does fiber help keep reduce the risk of weight gain or obesity? First, foods high in fiber are usually low in fat and calories. And dietary fiber slows digestion, prolonging that "full" feeling so that you eat less. Fiber also helps reduce the absorption of fat to some extent. Meat, cheese and eggs contain no fiber. Only plant foods - fruits, vegetables, whole grains, beans, nuts and seeds provide the fiber essential to good health.
1. Changing your diet just a little can produce healthy results. One apple, orange or banana a day can help keep the doctor away! Fruits are high in fiber and loaded with antioxidants and minerals.
2. Cut down on snacks, breads, and cereal made with white flour. Use whole grains such as brown rice; bread labeled 100% whole wheat, bulgur wheat, wild rice, barley, wheat or rye berries, sorghum, whole corn meal, millet, quinoa, or buckwheat. Beans are also a good source of fiber.
For those seeking an appealing way to add fiber to their diets, here is a list of excellent sources of fiber.
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| Fruits |
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| Apple |
1 medium |
3 grams |
| Apple juice |
1 cup |
0 grams |
| Apricot |
3 dried |
4.5 grams |
| Banana |
1 medium |
2.4 grams |
| Bitter Melon |
100 g |
2 grams |
| Blackberries, fresh |
100 g |
5 grams |
| Blueberries, raw |
100 g |
5 grams |
| Cantaloupe |
1 cup |
1 gram |
| Figs, dried |
75 g |
10.5 grams |
| Grapes |
1/2 cup |
1 gram |
| Kiwi fruit |
1 medium |
5 grams |
| Guava |
100 g |
5.5 grams |
| Lemon |
1 g |
2.5 grams |
| Mango, peeled |
150 g |
2.5 grams |
| Orange |
1 medium |
3 grams |
| Peach |
1 medium |
2 grams |
| Pear with skin |
1 medium |
4 grams |
| Strawberries |
1 cup |
4 grams |
Vegetables
| Asparagus |
2 spears |
1 gram |
| Avocado |
1/2 medium |
2 grams |
| Beans. Green |
1 cup cooked |
2 grams |
| Beans, Mung |
100 g cooked |
6.5 grams |
| Beet Root |
100 g canned |
4 grams |
| Broccoli, raw |
100 g |
4 grams |
| Cabbage |
40 g |
2 grams |
| Carrot, raw |
70 g |
2 grams |
| Cucumber, sliced |
1/2 cup |
1 gram |
| Lettuce |
1 cup |
1 gram |
| Onion |
1 large |
0.6 gram |
| Peas (cooked) |
1 cup |
6 grams |
| Potato, baked w/ skin |
1 medium |
4 grams |
| Spinach (raw) |
1 cup |
1 gram |
| Spinach (cooked) |
1 cup |
4 grams |
| Tomato |
1 medium |
2 grams |
Grains
| Barley, cooked |
1 cup |
6.5 grams |
| Rice |
1 cup |
1.6 grams |
| Dried beans, legumes |
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| Beans, Black-eyed |
100 g |
6.5 grams |
| Beans, Soya |
100 g cooked |
7.5 grams |
| Chick peas, dried, boiled |
180 g |
20.5 grams |
Breads & Flour
| Chapati |
100 g |
3 grams |
| Naan |
60 g |
1.5 grams |
| Loaf, Black Rye |
1 slice |
7 grams |
| Whole wheat bread |
1 slice |
1.3 grams |
| Flour, Barley |
100 g |
10 grams |
| Flour, Chickpea |
100 g |
11 grams |
| Flour, Soya, low fat |
100 g |
15.5 grams |
| Flour, Wholemeal |
100 g |
11 grams |
| Flour, Wheat, plain |
100 g |
4 grams |
Cereal
| Cereal, All Bran |
45 g |
13 grams |
| Cereal, Oat Bran |
22 g |
3.5 grams |
Nuts & Seeds
| Almonds, raw |
4 |
1.5 grams |
| Cashew, raw |
75 g |
4.5 grams |
| Sunflower Seeds |
1 ounce |
4 grams |
| Popcorn (air popped) |
3.5 cup |
4.5 grams |
Legumes & lentils
Dried beans, peas and other legumes including baked beans, kidney beans, split peas, dried limas, garbanzos, lentils, pinto beans and black beans. Green beans, snap beans, pole beans, lima beans and broad beans
Dried fruit
Figs, apricots and dates
Fresh fruit
Raspberries, blackberries and strawberries, cherries, plums, pears, apples, kiwi fruit, guava, banana
Vegetables
Fresh or frozen green peas, broccoli, Brussels sprouts, Sweet corn, beet root, baked potato with the skin, carrot. Green vegetables such as spinach, beet greens, kale, collards, Swiss chard and turnip greens.
Nuts
Almonds, Brazil nuts, peanuts, and walnuts (these are also high in fat content)
Whole Wheat and Barley Products
Rye, oats, buckwheat and cornmeal
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