Fiber Rich Foods - List of High Fiber Foods for Weight Loss and Better Health
Health Benefits of Fiber
The many benefits of fiber have been touted in health circles for a few years now. Some of the health benefits of a high-fiber diet are lowered risk of heart disease, cancer, and diabetes. Fiber rich foods are great foods for weight loss, too.
It seems like every day we learn another benefit of eating fiber rich foods. If you haven't heard why is fiber good for you, click the link for more information about the many health benefits of fiber.
How Much Fiber to Eat Daily
Okay, so now you know what a wonder dietary fiber is for you and your body. Adults need at least 25 grams of fiber daily. That's the bare minimum daily fiber requirement. For optimal health, aim for closer to 30-40 grams of fiber a day. The average American diet only supplies about 10 grams of fiber daily.
But you don't know many foods that are high in fiber. Are you just supposed to eat celery and beans every day? Well, I guess you could, but there are many other foods high in fiber that you can eat. Below is a list of fiber rich foods that you can start adding to your diet for better health. Each of these fiber rich foods provide at least 3 grams of fiber per serving.
Fiber Consumption Poll
How much fiber do you eat a day, on average?
Some of the Best High Fiber Foods - Beans and Legumes
Well, first on the list of fiber rich foods are of course the previously mentioned beans and legumes group. The best sources are:
- pinto beans
- black beans
- refried beans
- green peas
- northern beans
- baked beans
- blackeyed peas
- split peas
- lima beans
- kidney beans (dark or light)
- lentils
- navy beans
- garbanzo beans (chickpeas)
More Fiber Rich Foods - Vegetables
Many vegetables are high fiber foods. Some of them include:
- green beans
- sweet potatoes or yams
- corn
- turnip greens
- beet greens
- broccoli
- sauerkraut
- cabbage
- cooked carrots
- kale
- avocados (fruit?)
- cauliflower
- artichokes
- potatoes if the peels are eaten
- spinach
- winter squash
- Swiss chard
List of High Fiber Foods - Fruits
Try to eat fresh fruit when possible. Canned and frozen fruit often have lots of unhealthy sugar and syrup added. Some fiber rich foods that are fruits are:
- strawberries
- apples (eat the peel)
- most berries- raspberries, blackberries, blueberries
- cherries
- bananas
- pears
- grapefruit
- oranges
- prunes
- coconut (nut?)
- papayas
- dried figs
Fiber Rich Foods - List of High Fiber Foods That Are Nuts and Seeds
Most nuts and seeds are high in fiber. Pumpkin seeds are excellent fiber rich foods. Some others include:
- almonds
- flaxseeds
- pistachios
- sesame seeds
- walnuts
- sunflower seeds without the hulls
Fiber Rich Foods - Whole Grains
Whole grain products are high in fiber. Rye bread is a good choice. Try whole wheat pastas. Brown rice and pearl barley are good fiber food sources. So is air popped popcorn!
Whole grain cereals are fiber rich foods. Bran cereals are excellent sources of fiber. Some of the best high fiber cereals are grape nuts, bran flakes, and shredded wheat cereals. Oatmeal is another healthy, high fiber food. Click the link for a more complete list of high fiber cereals.
More Ways to Add Fiber to Your Diet
I recommend the newest high fiber bars that are on the market now. They
actually are delicious, and they supply 35% of the daily recommendation
for fiber. They are an easy and tasty way to add fiber to your daily
diet.
Another way to add fiber to your diet if you don't eat enough fiber rich
foods is to take fiber supplements. Some of them are Fiber Choice, Fibercon,
Benefiber, Metamucil, and Citrucel.
