The Top Twenty Fiber Foods

HealthyChanges2010

The Top Twenty Fiber Foods

This list can serve as a general guide. For more specific calorie and fiber content of particular foods, to estimate your daily and weekly quotas, refer to the alphabetical chart that follows:

1. Dried beans, peas, and other legumes
This includes baked beans, kidney beans, split peas, dried limas, garbanzos, pinto beans and black beans.
2. Bran cereals
Topping this list are Bran Buds and All-Bran, but 100% Bran, Raisin Bran, Most and Cracklin' Bran are also excellent sources.
3. Fresh or frozen lima beans, both Fordhook and baby limas
4. Fresh or frozen green peas
5. Dried fruit, topped by figs, apricots and dates
6. Raspberries, blackberries and strawberries
7. Sweet corn, whether on the cob or cut off in kernels
8. Whole-wheat and other whole-grain cereal products.
Rye, oats, buckwheat and stone-ground cornmeal are all high in fiber. Bread, pastas, pizzas, pancakes and muffins made with whole-grain flours.
9. Broccoli-very high in fiber!
10. Baked potato with the skin
(The skin when crisp is the best part for fiber.) Mashed and boiled potatoes are good, too-but not french fries, which contain a high percentage of fat.
11. Green snap beans, pole beans, and broad beans
(These are packaged frozen as Italian beans, in Europe they are known as haricot or french beans.)
12. Plums, pears, and apples
The skin is edible, and are all high in pectin.
13. Raisins and prunes
Not as high on the list as other dried fruits (see #5) but very valuable.
14. Greens
Including spinach, beet greens, kale, collards, swiss chard and turnip greens.
15. Nuts
Especially almonds, Brazil nuts, peanuts, and walnuts (Consume these sparingly, because of their high fat content.).
16. Cherries
17. Bananas
18. Carrots
19. Coconut
(dried or fresh-but both are high in fat content).
20. Brussels sprouts

http://www.wehealny.org/healthinfo/dietaryfiber/index.html

kayemme

great list!

i'd like to add that many people think of boxed cereal when the word "cereal" is used - cereals are grains, and they should be incorporated into the diet as wholly as possible. Boxed cereals can be good for you, too, but be aware of modified starches, genetically modified grains and added sugars.

HealthyChanges2010

Here's another great section on fiber in foods, much more detailed, I planned on posting it as well but it won't format correctly so I'll simply share the link. Definitely worth checking out as it has each food listed with portion size, cals and fiber content in it.

http://www.wehealny.org/healthinfo/dietaryfiber/fibercontentchart.html

I was doing some research and came upon it, so decided to share what I'd found.:flowerforyou:
Becca

melodyg

Thanks! It amazes me how much more fiber I get just from eating fruits and vegetables all day... and I rarely eat cereal (either oatmeal or boxed). This list helps out even more... I love everything on it except coconut (yuck!). Sweet potatoes are high in fiber as well (white potatoes is what comes to mind for me when I read 'baked potato')

Beleau

Thanks for sharing

robinp00

Wow, I was just thinking about this. Thanks for the list.

aippolito1

ooh, thanks!

Behavior_Modification

Very handy list, thanks for posting Becca!

pressica

Oh yum!!

ladybugss

love this post.

ladybugss

want to read later really interested in this. always looking for ways to get more fiber