Fiber Intake

The list of high fiber foods below is vitally important to you. Why?

A fiber deficiency increases your risk of constipation, hemorrhoids, high cholesterol, high blood sugar, obesity, colon cancer and heart disease. In other words, high fiber foods are essential if you want to look and feel your best.

And if that's not enough, eating more foods from this list of high fiber foods will give you the strength and inclination to get up and "go" – on a "regular" basis!

Most Americans get only about 10 grams of fiber daily. That's not nearly enough. You need an intake of 30 to 40 grams of fiber a day for optimum health.

So, book mark and link to this page. It will remind you what you need to eat in order to maintain normal cholesterol and blood sugar levels, plus a healthy body weight.

List of High Fiber Foods
(The fiber count for most packaged foods can be found on the label.)

FRUIT AMOUNT TOTAL FIBER (grams)
Apples with skin     1 medium     5.00

Apricot                     3 medium     0.98

Apricots, dried        5 pieces         2.89
Banana                      1 medium     3.92

Blueberries              1 cup              4.18

Cantaloupe, cubes   1 cup              1.28
Figs, dried                2 medium     3.74
Grapefruit               1/2 medium  6.12
Orange, navel          1 medium      3.40
Peach                        1 medium      2.00
Peaches, dried         3 pieces         3.18
Pear                           1 medium      5.08
Plum                          1 medium     1.00
Raisins                      1.5 oz box      1.60
Raspberries              1 cup              8.34
Strawberries            1 cup              3.98
VEGETABLES AMOUNT TOTAL FIBER (grams)
Avocado (fruit)        1 medium     11.84
Beets, cooked          1 cup              2.85
Beet greens              1 cup              4.20
Bok choy, cooked    1 cup              2.76
Broccoli, cooked     1 cup              4.5
Brussels sprouts     1 cup              2.84
Cabbage, cooked     1 cup              4.20
Carrot                       1 medium     2.00
Carrot, cooked         1 cup             5.22
Cauliflower, cooked 1 cup            3.43
Cole slaw                  1 cup             4.00
Collard greens, cooked 1 cup       2.58
Corn, sweet              1 cup              4.66
Green beans             1 cup              3.95
Celery                       1 stalk            1.02
Kale, cooked            1 cup              7.20
Onions, raw             1 cup              2.88
Peas, cooked            1 cup              8.84
Peppers, sweet        1 cup              2.62
Pop corn, air-popped 3 cups        3.60
Potato, baked w/skin 1 medium 4.80
Spinach, cooked      1 cup              4.32
Summer squash, cooked 1 cup     2.52
Sweet potato, cooked 1 cup          5.94
Swiss chard, cooked 1 cup             3.68
Tomato                       1 medium     1.00
Winter squash, cooked 1 cup         5.74
Zucchini, cooked      1 cup              2.63
CEREAL, GRAINS, PASTA AMOUNT TOTAL FIBER (grams)
Bran cereal               1 cup              19.94
Bread, whole wheat 1 slice            2.00
Oats, rolled dry       1 cup              12.00
Pasta, whole wheat 1 cup               6.34
Rice, dry brown       1 cup               7.98
BEANS, NUTS, SEEDS AMOUNT TOTAL FIBER (grams)
Almonds                    1 oz                4.22
Black beans, cooked 1 cup             14.92
Cashews                     1 oz                1.00
Flax seeds                  3 tbs              6.97
Garbanzo beans, cooked 1 cup      5.80
Kidney beans, cooked 1 cup           13.33
Lentils, red cooked  1 cup              15.64
Lima beans, cooked 1 cup              13.16
Peanuts                      1 oz                2.30
Pistachio nuts           1 oz                3.10
Pumpkin seeds         1/4 cup          4.12
Soybeans, cooked     1 cup              7.62
Sunflower seeds       1/4 cup          3.00
Walnuts                     1 oz                3.08
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Start eating healthy!

=D