List of High Fiber Foods
Fiber is a type of carbohydrates which is composed of cellulose, pectin, hemicellulose and mucilage.
Fiber can be classified into two categories, soluble fiber and insoluble fiber. Both are needed for good health. Soluble fiber is able to dissolve in water and performs many important functions. It helps to get rid of bad cholesterol, aids in the absorption of sugar in the intestines and controls blood glucoses levels. Soluble fiber can be found in many foods such as rice, oat bran, peas, beans, oatmeal, nuts, grains and seeds.
Insoluble fiber, on the other hand, does not dissolve in water. It helps in cleansing the walls of the intestine as it passes through it. Insoluble fiber also helps to protect against colon diseases. It is found in several vegetables, bran, and skins of fruits. Consuming high fiber fruits and vegetables and other foods through the diet helps in the smooth passage of stools and hence prevents constipation.
Since fiber absorbs water, it is important to drink plenty of water when you eat fiber. Some of the ailments that fiber helps to protect against include diabetes, colitis, gastrointestinal disorders, ulcers, hemorrhoids, heart disease and appendicitis.
Since fiber is present in a wide range of foods, it is easy to incorporate into one’s diet. You can add high fiber whole grains to the diet by switching from white bread or rice to brown bread or rice. Including high fiber cereals or fresh fruits in your breakfast is also a good way to include fiber in your meal. Ensure that all meals have at least one type of vegetable in them. Avoid snacking on biscuits and chocolates and switch to high fiber healthier snacks such as nuts and seeds. Corn is also rich in fiber and can be served as a delicious and healthy dish. It is important to remember that fresh, raw foods contain more fiber than cooked or canned foods. Hence it is advisable to opt for fresh fruits instead of fruit juices. There are also many high fiber food options for children such as whole grain pasta, whole wheat crackers and chopped, fresh fruits. Another benefit of fiber is that is suppresses the appetite by making you feel full for a longer period of time. This is a great advantage for those who are trying to lose weight. However, it must be kept in mind that one should not consume an excess of fiber through the diet as it could lead to conditions such as diarrhea.
In order to plan your diet, you can refer to a list of foods high in fiber. This will help you make the right food choices for yourself and your family.
Here is a list of high fiber foods. The fiber content which is presented in grams may differ from brand to brand.
- Red beans, 1 cup, boiled – 13.1 grams
- Muffin, barley bran, medium – 5.2 grams
- Peas, 1 cup, cooked – 16.3 grams
- Broccoli, 1 cup, boiled – 5.1 grams
- Brown rice, 1 cup, cooked – 3.5 grams
- Mushrooms, 100 grams – 2.5 grams
- Apple, with peel, medium – 3.3 grams
- Raspberry, 1 cup, fresh – 8.0 grams
- Porridge, 1 cup, cooked – 4.0 grams
It is advisable to obtain fiber from complete foods instead of taking fiber supplements. This is because supplements do not contain other nutrients such as vitamins and minerals. However there are some individuals who may be in need of these fiber supplements due to the presence of certain medical conditions or if they are unable to get adequate fiber through the diet. In such cases it is advisable to consult a doctor.
High Fiber Recipes
Almost every health magazine article or show exhorts you to switch to high fiber recipes.
They promise that these will help you lose weight, improve digestion, and fight diseases. If you are unfamiliar with terms like high fiber low fat recipes and high fiber low calorie foods that are bandied about by health and diet experts, let us demystify some of these terms for you.
Do not be confused by all this hype surrounding high fiber recipes and their benefits. Fiber is an important part of your dietary needs. Natural fiber is abundantly available in vegetables, fruits, whole grains, seeds, nuts and legumes.
Fiber, also known as roughage, helps to improve digestion and the function of the intestine and colon. Unlike carbohydrates, fats, and proteins, fiber passes through the body without undergoing absorption.
It aids the digestive process and therefore high fiber recipes can help individuals with problems such as constipation or irregular bowel movement.
Following high fiber diet recipes have also proved beneficial to people with diabetes and high blood pressure. High fiber low calorie foods are recommended for people on a weight loss diet. High fiber recipes will satisfy hunger faster and keep you feeling full for a long time.
Before you set out on any high fiber diet plans, you have to take into account the recommendations for daily intake. The average consumption of fiber for men is 38 grams and for women is 25 grams.
So, what should your high fiber recipes consist of?
- Whole grain products like whole-wheat pasta, multi grain breads, brown or wild rice should be included in any of the high fiber recipes calling for these products. Also, include quinoa, bulgur wheat and barley in your high fiber recipes.
Try Indian whole wheat breads called rotis or chapattis instead of refined flour tortillas. Made with whole-wheat flour, these are a tasty addition to any high fiber recipes calling for tortillas.
- Unprocessed wheat bran is a rich source of high fiber low calorie foods. Toss these into your regular cereal for breakfast. Include oatmeal in your ingredient list of high fiber recipes.
- Vegetables and fruits are also rich in high fiber. Search for high fiber recipes that include vegetable salads, stews, and sides. Even if you do not want to give up your carbohydrates, including high fiber recipes such as a vegetable appetizer or salad will provide you with dietary fiber and you will consume a smaller portion of the main meal.
- Many vegetables like squash, cucumber, and zucchini have more fiber and nutrients in their skin than pulp. Resist the need to peel tender vegetables mentioned in your high fiber recipes unless they are too tough or woody.
- Nuts and seeds make for a tasty treat or snack. Look for high fiber recipes that include nuts like walnuts, almonds, pecan nuts, and pine nuts. An Italian pesto sauce with basil and pine nuts is delicious and can be added as a dressing or dip. Sunflower or pumpkin seeds add a nice crunch to your salads.
- Since fruits contain fiber, which breaks down while extracting juice, you are more likely to benefit from eating whole fruit.
- You do not have to sacrifice your dessert while following high fiber diet recipes. Instead of a regular chocolate chip muffin, try baking banana wheat muffins. This can be a great inclusion to your list of low fat high fiber muffin recipes. The pulpy banana fruit will provide sweetness to the muffin allowing you to reduce the quantity of sugar. You can even substitute sugar with honey, agave nectar or artificial sweetener.
Cut down on the quantity of baking flour by mixing equal parts all purpose flour and whole-wheat flour.
- Get a hold of high fiber recipes listing ingredients like peas, beans (kidney beans, black eyed beans, garbanzo beans, and so on) and legumes. Many Mexican recipes like burritos, nachos and enchiladas call for these ingredients. Make them high fiber low fat recipes by adding lots of fresh vegetables, freshly made salsa, low fat cheese, and sour cream over wheat tortillas.
While high fiber recipes can provide you with your daily need of fiber, remember that too much of anything can be harmful to your health. If you are following any high fiber recipes as part of your diet, ensure that you keep your body hydrated since fiber works best when absorbed by water. Too much fiber can cause abdominal pains or cramps. Some individuals may suffer from painful swelling or bloating in the stomach followed by intestinal gas. If your high fiber diet plan causes you any discomfort, do make sure you consult a doctor immediately.
High Fiber Fruits
The average adult requires approximately 32 grams of fiber every day.
However, studies have shown that most people consume just about 10 to 15 grams of fiber on a daily basis. But why is fiber so important? Dietary fiber is beneficial for the body in many ways. Since fiber is able to absorb water in the bowels, the stools become softer and easier to pass. Therefore medical problems such as constipation are prevented. In fact, increasing the intake of fiber is known to alleviate constipation in just a matter of hours or a few days.
Since the stools are softer, there is no strain during bowel movements and hence the risk of hemorrhoids is reduced. Incorporating fiber into the diet also helps to protect against many illnesses. There is evidence to prove that consumption of foods rich in soluble fiber helps to protect against heart disease. Soluble fiber helps to combat the negative effects of cholesterol and triglycerides. Some experts also maintain that fiber helps to reduce the risk of colon cancer.
Since dietary fiber helps to regular blood glucose levels, it is recommended for those with diabetes. Intake of fiber also helps to protect against kidney and gall stones and diverticular disease. Fiber is also beneficial for those trying to lose weight as it can slow down the onset of hunger.
Many people wonder what fruits are high in fiber. All fruits contain some amount of fiber. Therefore incorporating a variety of fruits in the diet helps to ensure a sufficient intake of fiber. Fruits are valuable sources of soluble fiber. Soluble fiber turns into a gel-like substance when it dissolves in the body. This helps in the removal of waste matter from the body. Hence consumption of high fiber fruits is very important. It is advisable to eat fresh fruits with their skins as in most cases; the skin contains the highest amount of fiber. Fruits high in fiber include apples, pears, bananas, guavas, kiwi, oranges, raspberries, strawberries, figs, blueberries, grapefruits and avocados. All these fruits are excellent natural sources of dietary fiber. In addition, other fruits that are high in fiber include dried fruits such as apricots, dates and raisins. You may refer to a high fiber food list to understand the amount of fiber contained in fruits. For example, one cup of raspberries contains 8 grams of fiber, one cup of blueberries contains 4 grams of fiber, apple contains 3 grams of fiber, banana contains 3 grams of fiber, half a cup of prunes contains 6 grams of fiber and one cup of pineapple contains 2 grams of fiber.
Citrus fruits are great sources of dietary fiber, especially soluble fiber. Here is a citrus fruits list which will also tell you the benefits of each fruit;
- Oranges: These are the most popular citrus fruits which help to cleanse the skin and reduce the risk of kidney stones.
- Lemons: These are multi-purpose citrus fruits which can be used a disinfectant for wounds, a natural lightening agent for scars and an anti-bacterial agent for infections.
- Tangerine: These are rich in many nutrients such as vitamin C, vitamin A, Vitamins B1, B2, and B6, potassium, calcium and iron.
- Mandarin: These are rich in fiber and are beneficial for the digestive system.
Citrus fruits also include lime, Clementine, grapefruits, tangelo, pummel and Satsuma.
High fiber fruit can be easily incorporated into the diet. Include a bowl of chopped fresh fruit for breakfast. You can also top it with some chopped dried fruits and nuts. Instead of snacking on processed and refined foods, you can switch over to a healthier option such as an apple or a citrus fruit salad.
High Fiber Vegetables
Many of the vegetables contain large quantities of soluble fiber.
This kind of fiber is very good for one’s heart health. Some of the high fiber vegetables that one should definitely be consuming on a regular basis include broccoli, beans and spinach. Broccoli is one of the foremost vegetables high in fiber. This vegetable contains seven grams of the fiber. There are various different ways in which one can prepare Broccoli to make it tasty and palatable. One can make a broccoli soup along with some other vegetables.
If broccoli is roasted it gets a smoky flavor which can make any pasta dish or soup taste really good. Plain boiled broccoli when eaten with some salt and pepper as a side dish with a small quantity of steamed turkey or chicken can improve the variety, taste, and nutrition of the meal. Beans like broccoli are another item on the list of high fiber vegetables. There are an entire range of beans that one can add to one’s diet. These include kidney beans, black beans, and even chick peas. Black beans are found to contain almost 20 grams of fiber. These beans can be eaten stewed, as part of a salad, or even just served up as a side dish. Spinach contains about 7 grams of fiber and is considered one of the healthiest forms to get one’s portion of iron and fiber.
Spinach can be added to an omelet or served up in a dish of pasta. It can even be made into a great soup or tossed in a salad. Spinach also tastes good as a topping on pasta. Spinach is one of the high fiber vegetables that is very nutritious and is low in calories. It is also a fat free vegetable. It is important to know what vegetables are high in fiber so that you can add a variety of vegetables to your diet and still meet your daily fiber requirements. Artichokes are among the most nutritious vegetables and are high in fiber. A single artichoke is found to contain about 10 grams of fiber and hence makes it one of the high fiber vegetables. There are a variety of ways in which these vegetables can be prepared. One can simply start by roasting the artichokes along with some pepper, olive oil, and salt in an oven. The artichokes can be cooked over a grill to give it that smoky flavor. These, when added to salads or sandwiches, can make for a great meal. Even added to wraps or as a side dish for meats and fish, smoked artichokes can help make any meal tasty. Artichokes are found to be a rich source of phytonutrients besides being very high in fiber. This helps in boosting one’s immune system and thus helping to prevent most chronic diseases. Peas are another invaluable addition to any list of high fiber vegetables. A cup of peas is found to contain about 9 grams of fiber whereas black eyed peas contain about 10 grams of fiber. Avocados are another great source of fiber in the vegetable kingdom. A single cup of avocados contains about 16 grams of fiber.
Fresh sun dried tomatoes contain about 14 grams of fiber per cup full and can help in making a simple meal very tasty and nutritious. They can be added to salads, wraps and sandwiches. They can even be cooked along with chicken and fish to bring out their flavor. A tomato soup is also a great meal especially for those who are recovering from an illness or those who are following a strict diet routine. Some other high fiber vegetables include parsnips, lima beans and garbanzo beans. Try making a simple salad with some Brussels sprouts, sun dried tomatoes, cabbage, sprouts, spinach and lettuce leaves to ensure that one gets plenty of fiber.
High Fiber Diet Foods
A food item can be categorized as “High Fiber” if the fiber content is more than 5g per serving.
One way to find food high in fiber is by reading the nutritional label of foods to check how much fiber it contains. Consuming high fiber diet foods has a number of benefits. It helps lower your cholesterol levels, prevents constipation and helps in weight loss management.
Adults who are 50 years and younger are advised to intake 38 grams in case of men and 25 grams in case of women. While men over the age of 50 the intake is set at 30 and for women it 21 grams per day. If you have a low-fiber diet it is recommended that you increase your intake of high fiber diet foods slowly but steadily, as sudden increase of fiber may lead to gas and bloating.
Once your body gets adjusted to increased amounts of fiber over a period of time the bloating and gas gradually decreases. Also make sure you drink at least eight glasses of water daily. Try a variety of high fiber diet foods to ensure that your nutrient sources are increased.
There are two types of dietary fiber. The first is Insoluble fiber.
This is found in high dietary fiber foods such as wheat, bran, grains, nuts and vegetables. Insoluble fiber does not absorb water and helps move stuff faster through the colon. This is done by increasing the stool’s bulk. High dietary fiber foods also reduce the risk of diabetes.
The second type of dietary fiber is soluble fiber which is found in foods such as apples, beans, flax seeds, psyllium, oats and barley. Fiber that is soluble is able to easily absorb water. This softens your stools and makes it easier to get rid off from the body. The cholesterol is contained in bile acids would generally get reabsorb by your body. However when you increase your intake of soluble fiber, some of the bile acids gets bound to beta-glucan and gets eliminated via your stools. Thus your cholesterol levels get lowered.
Here’s a list of high fiber diet foods you can consume in high fiber diet plans:
- Lentils and Legumes: Peas, dried beans and legumes such as kidney beans, split peas, dried limas, lentils, pinto beans, black beans and garbanzos. You could also include snap beans, green peas, broad beans and lima beans.
- High fiber fruits and vegetables: Strawberries, blackberries, cherries, pears, plums, kiwi fruits, apples, banana, guava, pears and prunes, broccoli, Brussels sprouts, beet root, sweet corn, baked potato with the skin fresh or frozen peas and carrot
- Green vegetables: Such as beet greens, collards, spinach and turnip greens
- Nuts: Almonds, peanuts, Brazil nuts, walnuts, and pistachios. You need to keep in mind that nuts have high fat content.
- Barley and whole wheat products
- Buckwheat, cornmeal, rye and cornmeal
- Coconut: Saturate fats are high in coconut
Ensure that you plan high fiber diet meals using some of the foods mentioned above. Here are some simple recipes you could try:
- The Apricot Rice side dish:
Take ¼ cup rice (long grain) and cook with 1 ½ cups water.
Once the rice is tender you can drain all the water. Take one 8 ¾ oz can of apricots and drain. Save about 3 tbsp of syrup and combine it with the cooked rice and add 2 tbsp orange juice concentrate to this. Spoon this mixture into a 2-cup baking dish, top with apricots and bake for about 20 minutes at 375 degrees.
Cooked, dried and cracked Bulgur wheat also makes for a great meal. Pour boiling water on 1 cup bulgur wheat and keep till the water is absorbed. Add cooked bulgur to stews, soups and vegetables. It can also be used cold in salads.
High Fiber Low Carb Foods
Carbohydrates are composed of starch and sugar.
When carbohydrates are broken down, glucose molecules are formed. This glucose is then used for producing energy for the brain and muscles. Glucose that is not used is stored in the muscles and liver in the form of glycogen. Excess glucose is converted into fat. Carbohydrates are of two types, simple carbohydrates and complex carbohydrates. Simple carbohydrates include sugary foods such as cakes and cookies. These quickly enter the bloodstream.
Complex carbohydrates are present in foods such as vegetables and grains. These carbohydrates also provide the body with vitamins, minerals and fiber. Fiber is a substance present in many foods which does not get digested or absorbed by the body. It remains mostly intact as it passes through the digestive system. There are many health benefits of fiber. A high fiber diet helps to regulate bowel movements. It also lowers the risk of hemorrhoids and diverticular disease.
Fiber is also known to reduce bad cholesterol levels and also lowers blood pressure. The absorption of sugar is slowed down through the consumption of fiber. This reduces the risk of diabetes. Another benefit of fiber is that helps in weight loss since it leads to a feeling of satiation. Eating high fiber low carb foods are beneficial for the body. This is because the fiber protects the body from the negative effects of carbohydrates. Carbohydrates form an essential part of the diet and hence must not be eliminated completely. Consuming high fiber low carb foods ensures that your body receives healthy foods, without the adverse side effects.
A high fiber low carb diet also aids in proper bowel movements. This is beneficial for those who are not able to eat proper meals at the appropriate time. The daily recommended fiber content of high fiber low carb diet must be between 40 and 25 grams. The foods should also not be composed of 100 percent insoluble fiber as this is unhealthy. A daily intake that ranges between 20 and 30 percent of soluble fiber is beneficial. You can refer to a high fiber low carb food list in order to determine the fiber content in a variety of foods. For example, half a cup of broccoli contains 2.2 grams of fiber, half a cup of strawberries contains 1.6 grams of fiber and a slice of multigrain bread contains 1.7 grams of fiber. There are many diets that incorporate high fiber low carb foods in the daily meals. Such foods are high in healthy dietary fiber and low in calories. There are both advantages and disadvantages to such diets.
Fruits that are low in sugar and vegetables that are non-starchy are mostly rich in fiber. High fiber low carb cereal may also be incorporated into the diet.
Even though fiber is good for health, there are some guidelines to be followed for consuming it. The amount of fiber in the diet should not be increased suddenly as it could lead to intestinal problems.
Make gradual changes in the diet to allow the body to get accustomed to them. Fiber absorbs water and hence you must consume plenty of water when on a high fiber diet or when taking fiber supplements. If there is an inadequate amount of fluid, intestinal blockage may occur. Fiber can also absorb medications and hence it is advisable to take any medication at least an hour before or a couple of hours after meals. Some nutritious high fiber low carb foods that may be added to the diet include celery with tuna salad, berries and cottage cheese, cheese and apple cubes and yogurt with nuts and wheat germ.
What Foods are High in Fiber
Dietary fiber is present in many vegetables, fruits, legumes and whole grains.
It has many health benefits and hence constitutes an important part of the daily diet. It is important to be aware of the recommended intake of dietary fiber, what foods are high in fiber and also how to add fiber to your meals. Dietary fiber is also referred to as bulk or roughage. It includes those components present in plant food which do not get digested in the body. Other nutrients such as protein, carbohydrate and fats undergo digestion and absorption in the body.
However fiber remains mostly intact as it passes through the digestive system and out of the body. Fiber can be of two types, soluble fiber which dissolves in water and insoluble fiber which does not dissolve in water. Soluble fiber helps to regular the levels of blood glucose and also reduces blood cholesterol. It is contained in foods such as barley, psyllium, oats, beans, apples, and carrots. Insoluble fiber aids in the passage of material through the stomach and intestines.
It also enables proper passage of stools and hence relieves constipation. It is contained in nuts, wheat bran, whole wheat flour and vegetables. Every plant food has a varying amount of fiber contained in it and hence it is important to include a variety of foods that are high in fiber into the diet.
A high fiber low carb diet is an eating plan that involves consumption of foods that are high in fiber and low in carbohydrates. Such foods help to regulate the blood sugar levels and hence are beneficial for those with diabetes. There is a wide variety of low carb high fiber foods. Incorporate non starchy vegetables and fruits that are low in sugar into the diet. These natural foods will supply your body with the necessary nutrients and keep the sugar intake low. Since fiber absorbs water, you will need to consume plenty of water when consuming high fiber low carb food. Water is necessary for proper digestion and elimination of waste and toxins from the body. A minimum of eight glass of water should be consumed daily. High fiber foods help in weight loss since they take longer to chew and pass through the body. This reduces hunger pangs and therefore prevents overeating. High fiber diets are also considered to be energy dense. There is also some evidence which indicates that high fiber diets help in reducing the risk of colorectal cancer. You may refer to a high fiber low carb food list in order to plan your diet.
Such a list will tell you the amount of fiber contained in a variety of foods.
The daily recommended intake of fiber is considered to be 38 grams for men under the age of fifty years and 30 grams for men above the age of fifty. For women it is 25 grams for those below fifty years and 21 grams for those above fifty years. In order to incorporate fiber into your daily diet you can include a high fiber cereal in your breakfast. Switch to whole wheat flour, rice and breads. Include whole wheat pastas, wild rice and bulgur into your lunch or dinner. Since fruits and vegetables are excellent source of fiber, add them to soups and salads. You can also add lentils or beans to your soups. In between meals you can snack on foods such as whole grain crackers, carrot sticks and dried fruits. In spite of the many health benefits of fiber, it is essential to note that eating too much fiber in a short amount of time can lead to stomach cramps, flatulence and bloating.