Foods High in Fiber
November 20, 2008 by admin
Filed under High Fiber Foods
Foods high in fiber have numerous health benefits. Mostly known for preventing constipation, it also maintains cholesterol and blood sugar levels. Dietary fiber is found only in plant foods - fruits, vegetables, nuts and grains. Meat, milk and eggs do not contain fiber. Sometimes the way food is processed affects its fiber content. For example, canned and frozen fruits and vegetables contain just as much fiber as raw ones. However, drying and crushing foods, destroy the water-holding qualities of fiber. The removal of seeds, peels or hulls from fruits and vegetable reduces fiber content. Whole wheat bread contains more fiber than processed white bread.
Foods containing 5 g or more per serving are considered as high in fiber. Foods containing 2.5 g to 4.9 g per serving are considered a good source of fiber. Below is a list of foods their fiber content.
| Fruits | Serving size | Total fiber (grams)* |
|---|---|---|
| Raspberries | 1 cup | 8.0 |
| Pear, with skin | 1 medium | 5.1 |
| Apple, with skin | 1 medium | 4.4 |
| Figs, dried | 2 medium | 3.7 |
| Blueberries | 1 cup | 3.5 |
| Strawberries | 1 cup | 3.3 |
| Banana | 1 medium | 3.1 |
| Orange | 1 medium | 3.1 |
| Raisins | 1.5-ounce box | 1.6 |
| Grains, cereal & pasta | Serving size | Total fiber (grams)* |
| Spaghetti, whole-wheat, cooked | 1 cup | 6.3 |
| Barley, pearled, cooked | 1 cup | 6.0 |
| Oat bran muffin | 1 medium | 5.2 |
| Bran flakes | 3/4 cup | 5.1 |
| Oatmeal, quick, regular or 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 or multigrain | 1 slice | 1.9 |
| Legumes, nuts & seeds | Serving size | Total fiber (grams)* |
| Split peas, cooked | 1 cup | 16.3 |
| Lentils, cooked | 1 cup | 15.6 |
| Black beans, cooked | 1 cup | 15.0 |
| Lima beans, cooked | 1 cup | 13.2 |
| Baked beans, vegetarian, canned, cooked | 1 cup | 10.4 |
| Sunflower seeds, hulled | 1/4 cup | 3.6 |
| Almonds | 1 ounce (22 nuts) | 3.3 |
| Pistachio nuts | 1 ounce (49 nuts) | 2.9 |
| Pecans | 1 ounce (19 halves) | 2.7 |
| Vegetables | Serving size | Total fiber (grams)* |
| Artichoke, cooked | 1 medium | 10.3 |
| Peas, cooked | 1 cup | 8.8 |
| Broccoli, boiled | 1 cup | 5.1 |
| Turnip greens, boiled | 1 cup | 5.0 |
| Sweet corn, cooked | 1 cup | 4.6 |
| Brussels sprouts, cooked | 1 cup | 4.1 |
| Potato, with skin, baked | 1 medium | 4.0 |
| Tomato paste | 1/4 cup | 2.7 |
| Carrot, raw | 1 medium | 1.7 |
Food Chart: Mayo Clinic
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