Nutritional Tools |  Top 10 Foods |  Press Room |  Testimonials |  Newsletter |  Download Our Brochure |  Help
NutritionVista
NutritionVista

Fiber and Fiber Rich Foods

Rate it!
  • Currently 3.24 /5 Stars.
  • 1
  • 2
  • 3
  • 4
  • 5

 

Fiber and Fiber Rich Foods
Also called: Bulk, Roughage
Dietary fiber found in fiber rich foods is the kind of substance in plants that you can eat. It is found in fruits, vegetables and grains. It is that part of the plant that your body cannot digest. Yet it plays an important part of a healthy diet by adding bulk to your diet, making you feel fuller faster and in turn controlling your weight. Fiber and fiber rich foods also help your body digest your food better and prevent constipation.
 
You can get fiber from whole grains, beans, nuts, fruits and vegetables. You should add fiber to your diet slowly. Increasing dietary fiber too quickly can lead to gas, bloating and cramps.
 
Related Article: Top 10 Foods That Are Rich In Fiber
 
Fiber and Fiber Rich Foods
Nutritional Benefits Of Fiber
A diet high in fiber rich food may lower your risk of developing the following disorders:
  • Hemorrhoids
  • Irritable bowel syndrome
  • Development of small pouches in your colon (diverticular disease).
 
Fiber and Fiber Rich Foods
Soluble Fiber
Fiber - particularly soluble fiber can also:
  • Lower blood cholesterol levels
  • Slow the absorption of sugar, which for people with diabetes, can help improve blood sugar levels
  • May also reduce the risk of developing type 2 diabetes.
  • May also help with weight loss as high fiber foods generally require more chewing time, making you feel fuller faster and high-fiber diets also tend to be less "energy dense," which means they have fewer calories for the same quantity of food.
 
Best Sources of Fiber
How much fiber do we need each day?
According to The National Academy of Sciences' Institute of Medicine adults:
Age 50 and Younger Age 51 and Older
Men 38 grams 30 grams
Women 25 grams 21 grams
 
Best Sources Of Fiber:
Fiber Rich Foods
If you aren't getting adequate fiber each day from the foods you eat, you may need to boost your intake. Choosing wholegrain products, raw or cooked fruits and vegetables, and dried beans and peas.
 
Best Sources Of Fiber (Fiber Food List)
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
Whole-wheat spaghetti, 1 cup 6.3
Oat bran muffin, medium 5.2
Broccoli, boiled, 1 cup 5.1
Oatmeal, quick, regular or instant, cooked, 1 cup 4
Green beans, cooked, 1 cup 4
Brown rice, cooked, 1 cup 3.5
Apple, medium with skin 3.3
Popcorn, air-popped, 2 cups 2.4
Whole-wheat bread, one slice 1.9
 
*Fiber content can vary between brands.
Source: USDA National Nutrient Database for Standard Reference, 2004
 
Best Sources Of Fiber (Fiber Food List)
Best sources of fiber from whole foods rather than supplements is much better than fiber supplements - such as Metamucil, Citrucel and FiberCon – which cannot provide the inherent vitamins, minerals and other beneficial nutrients that whole high-fiber foods can. Some people may still need a fiber supplement if they have certain medical conditions, such as irritable bowel syndrome.
 
Tips to help you consume more Fiber Rich Foods:
  1. Start your day with a high-fiber breakfast cereal such as bran flakes or oatmeal that have 5 or more grams of fiber per serving.
  2. Add crushed bran cereal or unprocessed wheat bran when cooking. For eg when preparing breads, muffins, cakes and cookies. You can also use bran products as a crunchy topping for casseroles, salads or cooked vegetables.
  3. Switch to whole-grain breads. These breads list whole wheat, whole-wheat flour or another whole grain as the first ingredient on the label. Look for a brand with at least 2 grams of dietary fiber per serving.
  4. Substitute whole-grain flour for half or all of the white flour when baking bread.
  5. Eat more whole grains and whole-grain products such as brown rice, barley, whole-wheat pasta and bulgur.
  6. Mix chopped frozen broccoli into prepared spaghetti sauce. Snack on baby carrots.
  7. Eat more beans, peas and lentils. Add kidney beans to canned soup or a green salad. Or make nachos with refried black beans, baked tortilla chips and salsa.
  8. Eat fruit at every meal. Apples, bananas, oranges, pears and berries are good sources of fiber.
  9. Fresh and dried fruit, raw vegetables, and low-fat popcorn and whole-grain crackers are all great snacks to munch on.
Too much fiber can also cause problems such as intestinal gas, abdominal bloating and cramping. It is recommended that you increase fiber in your diet gradually over a period of a few weeks. Drinking plenty of water helps fiber do its job of regulating the body better.
 
Best Sources Of Fiber (Fiber Food List)
Fruits Serving size Total fiber (g)
Pear 1 medium 5.1
Figs, dried 2 medium 3.7
Blueberries 1 cup 3.5
Apple, with skin 1 medium 3.3
Strawberries 1 cup 3.3
Peaches, dried 3 halves 3.2
Orange 1 medium 3.1
Apricots, dried 10 halves 2.6
Raisins 1.5-ounce box 1.6
Grains, cereal & pasta    
Spaghetti, whole-wheat 1 cup 6.3
Bran flakes 3/4 cup 5.1
Oatmeal 1 cup 4
Bread, rye 1 slice 1.9
Bread, whole-wheat 1 slice 1.9
Bread, mixed-grain 1 slice 1.7
Bread, cracked-wheat 1 slice 1.4
Legumes, nuts & seeds    
Lentils 1 cup 15.6
Black beans 1 cup 15
Lima beans 1 cup 13.2
Baked beans, canned 1 cup 10.4
Almonds 24 nuts 3.3
Pistachio nuts 47 nuts 2.9
Peanuts 28 nuts 2.3
Cashews 18 nuts 0.9
Vegetables    
Peas 1 cup 8.8
Artichoke, cooked 1 medium 6.5
Brussels sprouts 1 cup 6.4
Turnip greens, boiled 1 cup 5
Potato, baked with skin 1 medium 4.4
Corn 1 cup 4.2
Popcorn, air-popped 3 cups 3.6
Tomato paste 1/4 cup 3
Carrot 1 medium 2
NutritionVista
Get a Health Check & Report In Under 1 Minute

CLINICAL Nutrition Packages

At Risk Prevention Program Health Risk Assessment & Prevention Program
One Month
Obesity | Cholesterol | Diabetes | CVD
Cholesterol Reduction Program Cholesterol Reduction Program
Three Month
Weight Loss | Cholesterol | Pre-diabetes | CVD
Glucose Stabilization | Obesity Reduction Program Glucose Stabilization | Obesity Reduction Program
Six Month
Pre-diabetes stabilization | Cholesterol reduction | Weight Loss | Cancer management
Intensive - Disease Management Program Intensive - Disease Management Program
One Year
Diabetes | Obesity | Cholesterol | CVD | Cancer Management
Sign Up Now View Details

Library

Parkinson's Disease & Nutrition Parkinson's Disease & Nutrition

Ounce of Prevention: A Guide to Heart Health (Latino Version). From the U.S. National Institutes of Health (National Heart, Lung, and Blood Institute) Ounce of Prevention: A Guide to Heart Health (Latino Version). From the U.S. National Institutes of Health (National Heart, Lung, and Blood Institute)

Protein Content for Common Foods, By. The U.S. Dept Of Agriculture Protein Content for Common Foods, By. The U.S. Dept Of Agriculture

Read All Library Items

Health

Alzheimer's Disease Treatment
Alzheimer's disease is the most common cause of dementia, which is the loss of intellectual and social abilities severe enough to interfere with daily functioning. Dementia occurs in people with Alzheimer's disease because healthy brain tissue degenerates, causing a steady decline in memory and mental abilities.

Anemia
If you have anemia, people may say you have tired blood. That's because anemia - a condition in which there aren't enough healthy red blood cells to carry adequate oxygen to your tissues - can make you feel tired.

Read All About Health

Wellness

10 Ways to Control High Blood Pressure
Ways to reduce high blood pressure – step by step. Often it takes mini steps in one’s diet and lifestyle to bring about incremental improvements with high blood pressure.

5 Good Health Tips
Regular exercise is a critical part of staying healthy. People who are active live longer and feel better. Exercise can help you maintain a healthy weight. It can delay or prevent diabetes, some cancers and heart problems.

Read All About Wellness

NutritionVista
NutritionVista

Health Solutions | In Depth Coverage

www.NutritionVista.com provides web-based nutrition tools and services that enable consumers to take charge of their own health. Our clinical nutrition programs provide online nutrition counseling services for weight-control; nutrition therapy for managing diabetes and cancer and customized menu plans to lower cholesterol. Our online nutritionists provide health risk assessments, diet evaluations, guidance and support to address the consumers underlying health conditions and personal likes and dislikes.

RSS  Facebook  Twitter 

Suggestions / Feedback / Queries

Contact Name: E-mail:
NutritionVista