Top 20 High Fiber Foods



We know dietary fiber best for its ability to tie constipation as it is one of the most efficient ways of cleaning out our digestive system and keeping it in top working condition. But studies have shown that a high-fiber diet may also help our bodies fight diabetes and heart disease.

Dietary fiber comes in two types: soluble fiber helps lower blood cholesterol an glucose levels while insoluble fiber helps to move food through the digestive system and is good for constipation.

It is recommended that men consume 30 to 38 grams of fiber a day and women, 21 to 25 grams. However, it is good to also diversify the foods as much as possible between fruits, grains, cereal, legumes, nuts, seeds and vegetables. Here is a list of the top twenty high-fiber foods with their serving size and fiber content in grams:

1. Cooked split peas. 16.3

2. Cooked lentils. 1. 15.6

3. Cooked black beans. 1. 15.0

4. Cooked Lima beans. 1. 13.2

5. Canned, cooked baked beans. 1. 10.4

6. Cooked artichoke. One medium. 10.3

7. Cooked peas. 1. 8.8

8. Cooked whole wheat spaghetti. 1 cup. 6.2

9. Cooked pearled barley. 1. 6.0

10. Pear with skin. 1 medium. 5.5

11. Bran flakes. 3/4. 5.3

12. Oat bran muffin. 1 medium. 5.2

13. Boiled broccoli. 1. 5.1

14. Boiled turnip greens. 1. 5.0

15. Cooked sweet corn. 1. 4.2

16. Cooked brussels sprouts. 1. 4.1

17. Cooked instant oat meal. 1. 4.0

18. Sunflower seed kernels. 1/4. 3.9

19. Cooked brown rice. 1. 3.5

20. Almonds. 1 serving (23 nuts). 3.5





US Only

Source by Jayan B

caretaker