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 – colon cancer, constipation, Crohn’s disease, diverticulitis, heart disease, high blood pressure, hemorrhoids and varicose veins are examples.
Adding more fiber intake for your diet can help you achieve regular bowel movements necessary for optimum health.
The best way to add more dietary fiber is to consume more whole foods that are unprocessed. Fresh vegetables and fruits, whole grains, legumes and fresh nuts are examples of foods high in dietary fiber.
Dietary fiber can help carry excess estrogen out of the body. High estrogen levels in the body cause more body fat and body fat creates more estrogen, a vicious cycle that contributes to obesity.
Good dietary fiber intake means a woman will be less at risk for obesity, breast cancer, heart attacks and strokes. And there’s an added bonus – eating a high-fiber diet will make you feel more satisfied with less food, meaning you are eating less and perhaps shedding a few pounds.
Here is a high fiber food chart with leading foods high in dietary fiber.
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.
Being dehydrated and the lack of water will force the intestines to work harder to absorb water (and toxins) in the body. This makes the stool unnecessarily harder and bowel movements more difficult.
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.
Books about high fiber food chart foods…
The Antioxidant Save Your Life Cookbook – 150 Nutritious High-Fiber, Low-Fat Recipes to Protect Yourself Against the Damaging Effects of Free Radicals by Jane Kinderlehrer, Daniel A. Kinderlehrer.
From the acclaimed nutrition expert and author of the Smart Food Cookbook series comes health insurance in each bite – delicious, time-saving, antioxidant-rich recipes, low in fat and calories, high in fiber and nutrients, with NO white flour, hydrogenated fats or chemical additives.
The more you have working for you, the better your chances of living longer in good health,” writes Jane Kinderlehrer in her newest user-friendly cookbook.
Here, she presents 150 family-and kitchen-tested recipes, explaining in each how the ingredients work to nutritionally protect you against virulent free radicals that can cause cancer and other diseases. The book also highlights the benefits of antioxidant-rich foods high in vitamins C, E, A, as well as beta-carotene.
Healing With Whole Foods: Asian Traditions and Modern Nutrition by Paul Pitchford.
Healing with Whole Foods contains a wealth of information on health, diet, alternative medicine, natural food presentation, and recipes, researched by an expert in the field.
Readers will learn how to apply Chinese medicine and the five-element theory to a contemporary diet; treat illness and nervous disorders through diet; and make the transition to whole vegetable foods.
Healing with Whole Foods includes complete sections on Ayurvedic principles of food-combining; the treatment of disease conditions through meals; transition from animal products to whole vegetable foods; micro-algae; selection of waters and salts; the extremely complex varieties of oils, sugars, condiments and vitamins and minerals.
Learn about fasting and purification; food for children, food presentation and proportions; vibrational cooking; the physiology of nourishment; color diagnosis and therapy; consciousness in diet changes; plus descriptions of the nature and uses of various grains, legumes, miso, tempeh, tofu, seaweeds, nuts and seeds, sprouts and fruits.