1) Whole grains, first of all, are best known for their fiber content, as discussed earlier. Fiber increases fullness, reduces transit time through the gut, and helps in blood sugar management. But there’s more to whole grains than fiber, according to recent scientific research.
from Power Eating-4th Edition:
by Susan Kleiner, Maggie Greenwood-Robinson
(view in Google Books)
2) Dietary fiber has many health and metabolic benefits (39). Fiber adds bulk and helps move food waste out of the body more quickly. Fiber also helps you feel full and can support your weight loss efforts.
from ACSM's Complete Guide to Fitness & Health, 2E:
by American College of Sports Medicine, Bushman, Barbara
(view in Google Books)
3) As a vegetarian, your high dietary intake of fiber brings great health advantages. Fiber contains a minimal amount of calories, yet it fosters good function of the intestinal tract and helps to better eliminate toxins from your body. There are several types of fiber, including cellulose, pectin (present in the rind of...
from Your Vegetarian Pregnancy: A Month-by-Month Guide to Health and Nutrition
by Holly Roberts
(view in Google Books)
4) nal track, colon and bowels. Fiber also binds harmful acids in the small intestines, which makes them less likely to enter the blood stream. To get more fiber in our diet, we must eat more fruit, vegetables, grains, and sprouts.
from Eat Right for Life: How Healthy Foods Can Keep You Living Longer, Stronger and Disease-Free
by Dr. Raymond A. Schep
(view in Google Books)
5) used to artificially it comes with more fiber than the white-flour bread, which has essentially been stripped of all its good stuff. Fiber slows your digestion and helps you stay full for
from The Men's Health Big Book of Food & Nutrition: Your completely delicious guide to eating well, looking great, and staying lean for life!
by The Editors of Men's Health
(view in Google Books)
6) Fiber also lowers blood cholesterol, because it prevents cholesterol and bile acids from being reabsorbed into our body from our intestine. Cholesterol and bile acids attach to fiber, and are carried out of our body into the toilet with solid wastes.
from Fats That Heal, Fats That Kill: The Complete Guide to Fats, Oils, Cholesterol and Human Health
by Udo Erasmus
(view in Google Books)
7) ...reduced cholesterol, and a reduced risk of heart disease. Fiber also helps control the way our bodies use sugar, which keeps appetite and blood sugar in check (and helps prevent blood sugar–related illnesses like metabolic syndrome and type II diabetes). Perhaps most important, we can’t keep our elimination moving...
from Crazy Sexy Juice: 100+ Simple Juice, Smoothie & Nut Milk Recipes to Supercharge Your Health
by Kris Carr
(view in Google Books)
8) ...target (I don’t recommend getting more than 5 to 15 milligrams per day in this form). Fiber slows gastric emptying and delays the absorption of nutrients, so it helps promote insulin sensitivity and control or reduce glucose spikes. It could also help with weight loss, so it’s a cornerstone of diabetes prevention and...
from The Supplement Handbook: A Trusted Expert's Guide to What Works & What's Worthless for More Than 100 Conditions
by Mark Moyad, Janet Lee
(view in Google Books)
9) ...all that undigested fiber passes into your large intestine and helps give mass to your, er, waste, which helps keep your large intestine healthy and functioning normally. Fiber can help lower blood cholesterol, control blood sugar, and help people lose weight. So, be sure to include plenty of plants in your daily diet!
from Botany For Dummies
by Rene Fester Kratz
(view in Google Books)
10) Fiber—dietary fiber provides little dietary energy so helps reduce total calories in the diet. Fiber also stimulates intestinal metabolism and energy use and contributes to satiety.
from Blackwell's Five-Minute Veterinary Consult Clinical Companion: Canine and Feline Behavior
by Larry P. Tilley, Francis W. K. Smith, Jr.
(view in Google Books)
11) Breaks down starches into smaller pieces (maltose) Cellulase Breaks down fiber
from Digestive Health with REAL Food: A Practical Guide to an Anti-Inflammatory, Nutrient Dense Diet for IBS & Other Digestive Issues
by Aglaee Jacob
(view in Google Books)
Awesome People Who Read This Post Also Read One of the Following:
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3) The Glycaemic Index may Give a Better Idea of How Fattening a Food is than Calories Alone
4) Broccoli Benefits: Super Food Broccoli (Brassica oleracea Italica)
5) Avocado Benefits: Top 10 Health Benefits of Eating Avocado
High Fiber Foods Chart Printable PDF
(You can download this post or file at this link, click now… High Fiber Foods Chart Printable PDF)
|
Vegetables
|
Serving size
|
Total fiber
(grams)*
|
|
|
|
|
|
Artichoke, boiled
|
1 medium
|
10.3
|
|
Green peas, boiled
|
1 cup
|
8.8
|
|
Broccoli, boiled
|
1 cup
|
5.1
|
|
Turnip greens, boiled
|
1 cup
|
5.0
|
|
Brussels sprouts, boiled
|
1 cup
|
4.1
|
|
Sweet corn, boiled
|
1 cup
|
3.6
|
|
Potato, with skin, baked
|
1 small
|
2.9
|
|
Tomato paste, canned
|
1/4 cup
|
2.7
|
|
Carrot, raw
|
1 medium
|
1.7
|
|
Fruits
|
Serving size
|
Total fiber
(grams)*
|
|
|
|
|
|
Raspberries
|
1 cup
|
8.0
|
|
Pear, with skin
|
1 medium
|
5.5
|
|
Apple, with skin
|
1 medium
|
4.4
|
|
Banana
|
1 medium
|
3.1
|
|
Orange
|
1 medium
|
3.1
|
|
Strawberries (halves)
|
1 cup
|
3.0
|
|
Figs, dried
|
2 medium
|
1.6
|
|
Raisins
|
1 ounce (60 raisins)
|
1.0
|
|
Legumes, nuts
and seeds
|
Serving size
|
Total fiber
(grams)*
|
|
|
|
|
|
Split peas, boiled
|
1 cup
|
16.3
|
|
Lentils, boiled
|
1 cup
|
15.6
|
|
Black beans, boiled
|
1 cup
|
15.0
|
|
Lima beans, boiled
|
1 cup
|
13.2
|
|
Baked beans, vegetarian, canned, cooked
|
1 cup
|
10.4
|
|
Almonds
|
1 ounce (23 nuts)
|
3.5
|
|
Pistachio nuts
|
1 ounce (49 nuts)
|
2.9
|
|
Pecans
|
1 ounce (19 halves)
|
2.7
|
|
Grains, cereal
and pasta
|
Serving size
|
Total fiber
(grams)*
|
|
|
|
|
|
Spaghetti, whole-wheat, cooked
|
1 cup
|
6.3
|
|
Barley, pearled, cooked
|
1 cup
|
6.0
|
|
Bran flakes
|
3/4 cup
|
5.5
|
|
Oat bran muffin
|
1 medium
|
5.2
|
|
Oatmeal, instant, cooked
|
1 cup
|
4.0
|
|
Popcorn, air-popped
|
3 cups
|
3.6
|
|
Brown rice, cooked
|
1 cup
|
3.5
|
|
Bread, rye
|
1 slice
|
1.9
|
|
Bread, whole-wheat
|
1 slice
|
1.9
|
*Fiber content can vary among brands.
Source:
USDA National Nutrient Database for Standard Reference
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