25.Sep.2012 Fiber in Foods List


Dietary fiber in foods is important for your health. In the typical American diet, people eat an average of 10-13 grams of fiber per day. That’s about 25% of the fiber you need for great health. You should eat 21-35 grams of fiber per day.

Filling up on fiber has many benefits — particularly fiber from whole grains — may reduce your risk of dying from heart disease, infections, and respiratory diseases. Fiber-rich diets help lower blood cholesterol levels and blood sugar levels.

Our high fiber foods list for a high fiber diet is vitally important to your health and well being and makes it easy for you to increase the high fiber foods in your diet. The high fiber foods list with fiber content below can help reduce your risk of constipation, hemorrhoids, high cholesterol, high blood sugar, obesity, colon cancer, diabetes and heart disease. To look and feel your very best, choose wisely from our healthy high fiber foods list and eat a high fiber diet of the healthiest fiber rich foods.

Fiber in Foods List

Some tips for increasing dietary fiber intake:

Eat whole fruits instead of drinking fruit juices.

Replace white rice, bread, and pasta with brown rice and whole grain products.

Choose whole grain cereals for breakfast.

Snack on raw vegetables instead of chips, crackers, or chocolate bars.

Substitute legumes for meat two to three times per week in chili and soups.

Experiment with international dishes (such as Indian or Middle Eastern) that use whole grains and legumes as part of the main meal (as in Indian dahls) or in salads (for example, tabbouleh).

Fiber Sources

Soluble Fiber
Oatmeal, oatbran
Nuts and seeds
Legumes
Beans
Dried peas
Lentils
Apples
Pears
Strawberries
Blueberries

Insoluble Fiber
Whole wheat bread
Barley
Couscous
Brown rice
Bulgur
Whole grain breakfast cereals
Wheat bran
Seeds
Carrots
Cucumbers
Zucchini
Celery
Tomatoes


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