| A high
fiber food chart helps you know the foods high
in dietary fiber. Adding more foods high in
dietary fiber from the high fiber food chart can
help you obtain the recommended 25-30 grams of
fiber each day. Sufficient daily fiber intake is
important, not just because of helping the
bowels function, but to provide nutrients to
friendly bacteria in the digestive tracts.
Low-fiber
diets have been connected to numerous diseases
and conditions such as colon cancer,
constipation, Crohn's disease, diverticulitis,
heart disease, high blood pressure, hemorrhoids
and varicose veins are examples. Correcting low
fiber intake for your diet can help you achieve
regular bowel movements necessary for optimum
health.
Here are
top foods high in dietary fiber along with the
approximate number of grams of fiber they
contain. Fiber contents shown below on the high
fiber food chart are for a food quantity of 1/2
cup unless otherwise noted:
• Bananas,
3 grams - medium 8" long
• Beans,
6-10 grams - baked beans, black beans, great
northern beans, kidney beans, garbanzos, pinto
beans, white beans
• Berries,
4-5 grams - blackberries, raspberries
• Bran
Cereals, 5-10 grams - All-Bran, Bran Buds, 100%
Bran, Raisin Bran
• Bread,
4-7 grams - 2 slices whole wheat, pumpernickel,
seven-grain
•
Broccoli, 4-5 grams
• Brussels
Sprouts, 2 grams
• Carrots,
3-4 grams
• Dried
Figs, 10 grams - 3 figs
• Fruit, 4
grams - medium apple, medium pear
• Green
Beans, 2 grams - broad beans, pole beans, snap
beans
• Greens,
4-6 grams - beet greens, collards, kale,
spinach, turnip greens
• Lentils,
6 grams
• Lima
Beans - 4-6 grams
• Peas,
7-9 grams - black-eyed peas, green peas
•
Potatoes, 4-5 grams - medium baked Idaho or
sweet potato
• Sweet
Corn, 5 grams
When
making changes to your diet to include more
foods from the high fiber food chart, just add a
few grams at a time so your intestinal tract can
adjust. And important for bowel health is that
adequate liquid be present for good bowel
function. Each fiber particle absorbs liquid in
the colon which helps facilitate regular
movement along in the bowels, so make sure that
you are consuming adequate liquids daily.
If you
find that after a few weeks of consuming more
foods from the high fiber food chart you are
still not having a daily bowel movement,
consider adding a fiber supplement. One of the
best natural foods high in dietary fiber is
psyllium made from ground-up psyllium seeds. It
may take several weeks to achieve daily bowel
movements, but the reward will be that wastes
and toxins will be eliminated from your system
instead of your body reabsorbing them.
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