Hello everyone! And thank you for visiting my blog. From today onwards, we will be having a newly added segment that’s meant to serve you and your family’s diet to the road of achieving a healthy lifestyle. This segment will provide fresh and interesting recipes that can be part of your healthy eating plan, which is ‘Healthy Snack Recipes‘.
Sponsored links :
Fara
24 November 2008
General Health, Healthy Eating, Nutritions
133 views
One Comment/Trackback
Print This Post
Email This Post
(Rate!)
Loading ...List of Fiber Foods – Foods Rich In Fiber
Fiber deficiency can cause many health hazards such as constipation, bowel and rectal cancer, cardiovascular disease alongside increasing the risk of heart diseases and diabetes. So it’s important to at least know which food is the best to give you enough fiber to ensure your healthy eating and lifestyle.
For adults the following daily doses are recommended:
| Under 50 years | over 50 years | |
| Men | 38 grams | 30 grams |
| Women | 25 grams | 21 grams |
List of High Fiber Foods
|
FOOD |
AMOUNT |
TOTAL FIBER (grams) |
// FRUITS
|
Apples (with skin) Apricot Apricots (dried) Banana Blueberries Cantaloupe (cubes) Figs (dried) Grapefruit Orange (navel) Peach Peaches (dried) Pear Plum Raisins Raspberries Strawberries |
1 medium 3 medium 5 pieces 1 medium 1 cup 1 cup 2 medium 1/2 medium 1 medium 1 medium 3 pieces 1 medium 1 medium 1.5 oz box 1 cup 1 cup |
5.00 0.98 2.89 3.92 4.18 1.28 3.74 6.12 3.40 2.00 3.18 5.08 1.00 1.60 8.34 3.98 |
// VEGETABLES
|
Avocado (fruit) Beets (cooked) Beet (greens) Bok choy (cooked) Broccoli (cooked) Brussels sprouts Cabbage (cooked) Carrot Carrot (cooked) Cauliflower (cooked) Coleslaw Collard (greens, cooked) Corn (sweet) Green beans Celery Kale (cooked) Onions (raw) Peas (cooked) Peppers (sweet) Pop corn (air-popped) Potato (baked w/skin) Spinach (cooked) Summer squash (cooked) Sweet potato (cooked) Swiss chard (cooked) Tomato Winter squash (cooked) Zucchini (cooked) |
1 medium 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 medium 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 stalk 1 cup 1 cup 1 cup 1 cup 3 cups 1 medium 1 cup 1 cup 1 cup 1 cup 1 medium 1 cup 1 cup |
11.84 2.85 4.20 2.76 4.5 2.84 4.20 2.00 5.22 3.43 4.00 2.58 4.66 3.95 1.02 7.20 2.88 8.84 2.62 3.60 4.80 4.32 2.52 5.94 3.68 1.00 5.74 2.63 |
// CEREAL, GRAINS
|
Bran cereal Bread (whole wheat) Oats (rolled dry) Pasta (whole wheat) Rice (dry brown) |
1 cup 1 slice 1 cup 1 cup 1 cup |
19.94 2.00 12.00 6.34 7.98 |
// BEANS / NUTS / SEEDS
|
Almonds Black beans (cooked) Cashews Flax seeds Garbanzo beans (cooked) Kidney beans (cooked) Lentils (red cooked) Lima beans (cooked) Peanuts Pistachio nuts Pumpkin seeds Soybeans (cooked) Sunflower seeds Walnuts
|
1 oz 1 cup 1 oz 3 tbs 1 cup 1 cup 1 cup 1 cup 1 oz 1 oz 1/4 cup 1 cup 1/4 cup 1 oz |
4.22 14.92 1.00 6.97 5.80 13.33 15.64 13.16 2.30 3.10 4.12 7.62 3.00 3.08 |
.
Make sure to take note of fiber counts for packaged foods that you bought in grocery store. Most of it can be found on the label.
Related posts:
- List of Carbohydrate Foods – Foods Rich In Carbohydrate
- Iron Rich Foods – List Of Foods High In Iron
- List of daily foods for protein and nutrient content
- The functions and list of foods rich in Vitamin A
- Dietary Fiber functions and food sources
November 11th, 2008 at 2:56 am
Great article on fiber. To learn more about insoluble and soluble fiber foods read http://www.newrinkles.com/index.php/archive/fiber-is-more-than-a-hill-of-beans/