High fiber foods

High fiber foods

http://www.mayoclinic.com/health/high-fiber-foods/NU00582

Here's a look at the fiber content of some common foods. Read nutrition labels to find out exactly how much fiber is in your favorite foods. Women should try to eat at least 21 to 25 grams of fiber a day, while men should aim for 30 to 38 grams a day.

Fruits	Serving size	Total fiber (grams)*
Raspberries	1 cup	8.0
Pear, with skin	1 medium	5.5
Apple, with skin	1 medium	4.4
Banana	1 medium	3.1
Orange	1 medium	3.1
Strawberries (halves)	1 cup	3.0
Figs, dried	2 medium	1.6
Raisins	1 ounce (60 raisins)	1.0

Grains, cereal & pasta	Serving size	Total fiber (grams)*
Spaghetti, whole-wheat, cooked	1 cup	6.3
Barley, pearled, cooked	1 cup	6.0
Bran flakes	3/4 cup	5.3
Oat bran muffin	1 medium	5.2
Oatmeal, instant, cooked	1 cup	4.0
Popcorn, air-popped	3 cups	3.5
Brown rice, cooked	1 cup	3.5
Bread, rye	1 slice	1.9
Bread, whole-wheat or multigrain	1 slice	1.9

Legumes, nuts and seeds	Serving size	Total fiber (grams)*
Split peas, cooked	1 cup	16.3
Lentils, cooked	1 cup	15.6
Black beans, cooked	1 cup	15.0
Lima beans, cooked	1 cup	13.2
Baked beans, vegetarian, canned, cooked	1 cup	10.4
Sunflower seed kernels	1/4 cup	3.9
Almonds	1 ounce (23 nuts)	3.5
Pistachio nuts	1 ounce (49 nuts)	2.9
Pecans	1 ounce (19 halves)	2.7

Vegetables	Serving size	Total fiber (grams)*
Artichoke, cooked	1 medium	10.3
Green peas, cooked	1 cup	8.8
Broccoli, boiled	1 cup	5.1
Turnip greens, boiled	1 cup	5.0
Brussels sprouts, cooked	1 cup	4.1
Sweet corn, cooked	1 cup	4.0
Potato, with skin, baked	1 small	3.0
Tomato paste	1/4 cup	2.7
Carrot, raw	1 medium	1.7

*Fiber content can vary between brands.

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http://www.health.com/health/gallery/0,,20553010_3,00.html

White beans

In addition to being rich in fiber, protein, and iron, white beans are one of the best nutritional sources of potassium—1 cup will cover 25% of your daily requirement for this hypertension-fighting nutrient.

Beans get a bad rap when it comes to gas, but the key is to amp up your fiber intake gradually, Brown says. "If you only eat (low-fiber) foods right now, don't suddenly switch to eating 40 grams of fiber a day, because that will cause a lot of stress to the digestive system."

Black beans

Black beans contain 15 grams of fiber per cup, and about 15 grams of protein. Their dark, rich color signals a high content of flavonoids, plant pigments that are powerful antioxidants. As you add beans and other high-fiber foods to your diet, be sure to drink more water, too, Brown says.

Edamame

Long popular in East Asian cuisine, edamame are immature soybeans boiled in the pod. You can pop them out of the pod into your mouth, or mix them into a tasty dip. A half-cup serving of edamame can contain up to 11 grams of protein and 9 grams of fiber, depending on the brand.

Oatmeal
Oats contain beta-glucan, a special type of fiber that has particularly powerful cholesterol-lowering effects, and may also boost immune-system function.

Oats also feature a good mix of soluble fiber (the type that lowers blood cholesterol) and insoluble fiber (which helps keep your digestion running smoothly).

Raspberries
Whether they're ruby-red or blue-black, raspberries are nutrition superstars. In addition to being extra-rich in fiber, one cup will give you about a third of your daily fiber needs -- they're also chock-full of powerful antioxidants. 

When raspberries aren't in season, buying them frozen is easier on your wallet.

Peas
The humble pea, eaten straight out of the pod, bought frozen or cooked, or dried and made into split-pea soup, is a tasty, versatile, and inexpensive fiber source. One cup of split peas boasts 16.3 grams of fiber, and a cup of frozen peas contains a not-too-shabby 8.8 grams after cooking.

Peas
The humble pea, eaten straight out of the pod, bought frozen or cooked, or dried and made into split-pea soup, is a tasty, versatile, and inexpensive fiber source. One cup of split peas boasts 16.3 grams of fiber, and a cup of frozen peas contains a not-too-shabby 8.8 grams after cooking.


Barley
It may be best known as a raw ingredient in beer and whisky, but barley is a whole grain, too, and a good source of heart-healthy beta glucan. 

A recent study found that healthy people who ate barley with their breakfast felt less hungry before lunch than study participants who ate wheat or refined rice. 

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http://www.nlm.nih.gov/medlineplus/ency/patientinstructions/000193.htm

What to Expect at Home

Slowly increase the amount of fiber in your diet. If you have bloating or gas, you probably have eaten too much and need to reduce the amount of fiber you eat for a few days.

You should eat 20 to 35 grams of fiber a day. To get more into your diet, eat different types of foods, such as fruits, vegetables, and grains. You will also need to read food labels carefully to see how much fiber they have. Choose foods that have higher amounts of fiber.

Vegetables, Legumes, and Nuts

Vegetables are a major source of fiber. Eat more:

• Lettuce, Swiss chard, raw carrots, and spinach
• Tender cooked vegetables, such as asparagus, beets, mushrooms, turnips, and pumpkin
• Broccoli, artichokes, squashes, sweet potatoes, and string beans
• Vegetable juices

You can also get more fiber by eating:

• Legumes, such as lentils, black beans, split peas, kidney beans, lima beans, and chickpeas
• Sunflower seeds, almonds, pistachios nuts, and pecans

Fruits

Fruits are another good source of fiber. Eat more:

• Apples and bananas
• Peaches and pears
• Tangerines, prunes, and berries
• Figs and other dried fruits

Grains

Grains are another important source of dietary fiber. Eat more:

• Hot cereals, such as oatmeal, farina, and Cream of Wheat
• Whole-grain breads (whole wheat or whole rye)
• Brown rice
• Popcorn
• High-fiber cereals (such as bran, shredded wheat, Grape Nuts, Ry Krisp, and puffed wheat)
• Whole-wheat pastas
• Bran muffins