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These Are The High Fiber Foods You Need to Know

high-fiber-foods

These Are The High Fiber Foods You Need to Know

High Fiber Foods! Your new best friends for a strong, healthy, and happy body.

With all the fiber press lately, you may wonder what all the hoopla is about. Most Americans only eat about half of the fiber they need every day.

Fiber helps to maintain healthy digestive tract function from top to bottom. Want to say good-bye to constipation, irregularity, and hemorrhoids? Say hello to 25-40 grams of fiber each day.

Fiber also lowers your risk of obesity, colon cancer, high blood pressure, high blood sugar levels, high cholesterol, and heart disease. Have you been convinced of the benefits of fiber? Good.

Where in the world is it? What foods are high in fiber?

To make your new-found quest for fiber easier, use this list of common high fiber foods:

High Fiber Foods

Whole GrainsServing sizeGrams of Fiber
Bran cereal1 cup19.94
Oats, rolled dry1 cup12.00
Pasta, whole wheat1 cup6.34
Rice, dry brown1 cup7.98

Fruits

Serving size

Grams of Fiber

Apples with skin1 medium5.00
Apricots, dried5 pieces2.89
Avocado (fruit)1 medium11.84
Banana1 medium3.92
Blueberries1 cup4.18
Figs, dried2 medium3.74
Grapefruit1/2 medium6.12
Orange, navel1 medium3.40
Peaches, dried3 pieces3.18
Pear1 medium5.08
Raspberries1 cup8.34
Strawberries1 cup3.98

Vegetables

Serving size

Grams of Fiber

Beets, cooked1 cup2.85
Beet greens1 cup4.20
Bock Choy, cooked1 cup2.76
Broccoli, cooked1 cup2.30
Brussels sprouts1 cup2.84
Cabbage, cooked1 cup4.20
Carrot1 medium2.00
Carrot, cooked1 cup5.22
Cauliflower, cooked1 cup3.43
Cole slaw1 cup4.00
Collard greens, cooked1 cup2.58
Corn, sweet1 cup4.66
Green beans1 cup3.95
Kale, cooked1 cup7.20
Onions, raw1 cup2.88
Peas, cooked1 cup8.84
Peppers, sweet1 cup2.62
Pop corn, air-popped3 cups3.60
Potato, baked w/skin1 medium4.80
Spinach, cooked1 cup4.32
Summer squash, cooked1 cup2.52
Sweet potato, cooked1 cup5.94
Swiss chard, cooked1 cup3.68
Winter squash, cooked1 cup5.74

Nuts and Beans

Serving size

Grams of Fiber

Almonds1 oz4.22
Black beans, cooked1 cup14.92
Flax seeds3 tbls6.97
Garbanzo beans, cooked1 cup5.80
Kidney beans, cooked1 cup13.33
Lentils, red cooked1 cup15.64
Lima beans, cooked1 cup13.16
Peanuts1 oz2.30
Pistachio nuts1 oz3.10
Pumpkin seeds1/4 cup4.12
Soybeans, cooked1 cup7.62
Sunflower seeds1/4 cup3.00
Walnuts1 oz3.08

Can Any Long-Term Complications Arise From a Lack of Fiber?

Since a lack of fiber in your diet can cause digestive issues, you might be wondering if it can also cause long-term complications. The bowel irregularities that you can experience from a lack of fiber can last for as long as your diet is low in fiber. This can have an impact on your quality of life.

Studies have suggested that a diet low in fiber is linked to an increased risk for colon cancer. Low fiber can increase your risk for both diverticulitis and chronic inflammation. In certain instances, the constipation that comes from a low-fiber diet can cause severe constipation. This can cause pain, bloating, and even require hospitalization in some cases.

A lot of people mistakenly think that a diet low in fiber can only cause constipation. This is actually not true; a low-fiber diet can cause either constipation or diarrhea. The bacteria in your gut need fiber to function correctly; without it, the microbiome in your gut will not flourish. This can raise your risk for obesity and inflammatory bowel disease.

As you can see, fiber is an incredibly important part of a healthy diet. A diet low in fiber presents both short- and long-term complications. Bookmark this page so that you can always come back whenever you need ideas for how to get enough fiber. If necessary, talk to your doctor about getting more fiber into your diet.

The contents of this article should not be taken as professional medical advice. It's always important to exercise due diligence concerning matters pertaining to your health. Always consult a medical professional before making any decisions that affect your health.

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