High-Fiber Foods

Adding high-fiber foods your diet can result in a number of health benefits. Here are some of the top sources of dietary fiber.

Scientific evidence links fiber intake to a number of health benefits, including treatment and prevention of constipation, hemorrhoids, and diverticulosis;   decreased blood cholesterol levels;  reduced risk of heart disease, diabetes management; and weight control. The Institute of Medicine recommends dietary fiber intake for adults aged 50 and younger of 38 grams for men and 25 grams for women, and for men and women older than 50, an intake of 30 and 21 grams, respectively.

While most fresh fruits, vegetables, legumes, and grain products contain fiber, here are some of the top sources of naturally-occurring fiber.

Grains and Cereals
Fiber One Bran Cereal (1/2 cup) 14 g
Oat bran, raw (1 ounce) 12 g
Wheat bran, raw (1 ounce) 12 g
All-Bran Cereal (1/2 cup) 10 g
Fiber One Chewy Bars (1 bar) 9 g
Bulgur, cooked (1 cup) 8 g
Rye flour, dry (1/4 cup) 7 g
Barley, pearl, cooked (1 cup) 6 g
Spaghetti, whole wheat, cooked (1 cup) 6 g
Quinoa, cooked (1 cup) 5 g
Bran Flakes (3/4 cup) 5 g
Brown Rice, cooked (1 cup) 4 g
Popcorn, air-popped (3 cups) 4 g

Beans, Peas, Legumes
White Beans, small, cooked (1 cup) 19 g
Adzuki Beans, cooked (1 cup) 17 g
Peas, Split, cooked (1 cup) 16 g
Lentils, cooked (1 cup) 16 g
Kidney beans, cooked (1 cup) 16 g
Black Bean, cooked (1 cup) 15 g
Pinto Beans, cooked (1 cup) 15 g
Peas, Green, frozen (1 cup) 14 g
Black-eyed Peas, cooked (1 cup) 11 g

Fruits
Elderberries, raw (1 cup) 10 g
Avocado, raw (1/2 ) 9 g
Figs, dried (1/2 cup) 8 g
Blackberries, raw (1 cup) 8 g
Raspberries, raw (1 cup) 8 g
Boysenberries, frozen (1 cup) 7 g
Pear, with skin (1 medium) 6 g
Prunes, dried (1/2 cup) 6 g
Currants, red and white, raw (1 cup) 5 g
Apple, with skin (1 medium) 4 g
Blueberries, raw (1 cup) 4 g
Orange (1 medium) 4 g

Vegetables
Acorn Squash, cooked (1 cup) 9 g
Hubbard Squash, cooked (1 cup) 7 g
Brussels Sprouts, cooked (1 cup) 6 g
Broccoli, cooked (1 cup) 5 g
Cauliflower, cooked (1 cup) 5 g
Summer Scallop Squash, cooked (1 cup) 5
Turnip Greens, cooked (1 cup) 5 g
Red Cabbage, cooked (1 cup) 4 g
Russet Potato, flesh and skin (1 medium) 4 g
Spinach, cooked (1 cup) 4 g
Sweet Potato, flesh and skin (1 medium) 4 g

 Nuts and Seeds
Pinon nuts (1 ounce) 12 g
Flaxseed (1 ounce) 8 g
Almonds (1 ounce) 4 g
Sesame Seeds (1 ounce) 4 g

 

Sources: Today's Dietitian,  Mayo Clinic

Recipe: Confetti Rice Pilaf with Toasted Flaxseed 

 

Anne Cain, R.D.
Aug, 2013
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