High Fiber Foods Diet

Your best fiber choices

If you aren't getting enough fiber each day, you may need to boost your intake. Good choices include:

Grains and whole-grain products

• Fruits
• Vegetables
• Beans, peas and other legumes
• Nuts and seeds
  

Refined or processed foods such as fruit juice, white bread and pasta, and non-whole-grain cereals are lower in fiber content. The grain-refining process removes the outer coat (bran) from the grain, which lowers its fiber content. Similarly, removing the skin from fruits and vegetables decreases their fiber content.

So what foods are your best bets? This list shows the amount of dietary fiber in several types of foods.

Food Item	Fiber content in grams
Split peas, cooked, 1 cup	16.3
Red kidney beans, boiled, 1 cup	13.1
Raspberries, raw, 1 cup	8.0
Whole-wheat spaghetti, 1 cup	6.3
Oat bran muffin,medium	5.2
Broccoli, boiled, 1 cup	5.1
Apple, medium with skin	4.4
Oatmeal, quick, regular or instant, cooked, 1 cup	4.0
Green beans, cooked, 1 cup	4.0
Brown rice, cooked, 1 cup 3.5	3.5
Popcorn, air-popped, 2 cups	2.3
Pear, medium with skin	5.1

*Fiber content can vary between brands.


Source: USDA National Nutrient Database for Standard Reference, 2007


Whole foods rather than fiber supplements are generally better. Fiber supplements such as Metamucil, Citrucel and FiberCon don't provide the vitamins, minerals and other beneficial nutrients that high-fiber foods do. However, some people may still need a fiber supplement if dietary changes aren't sufficient, or if they have certain medical conditions, such as irritable bowel syndrome. Check with your doctor if you feel you need to take fiber supplements.

source link: www.mayoclinic.com

Other post you might be interested in reading: Omega-3 Fatty Acids in Fish and Nutrient Guidelines for Lowering Cholesterol