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Top 7 High Fiber Foods You Should Add to Your Diet

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Dietary fibers are important nutrients required for proper digestion of foods and function of the digestive tract. A deficiency in fiber can lead to hemorrhoids, constipation and elevated levels of cholesterol or sugar in the blood. The current daily value for dietary fiber is 25 grams.

You can see below for the Top 7 High Fiber Foods You Should Add Into Your Diet:

high-fiber-foods

7. Fruits

Some fruits are naturally packed with fiber. These includes apples, bananas, pears and oranges.

You should opt to include fruits at breakfast every morning instead of juice or you can mix dried fruits into yogurts, cereals and salads.

Food Portion Amount of Fiber
Banana 1 medium 3 g
Pear 1 medium 6 g
Orange 1 medium 4 g
Apple 1 medium 4 g
Prunes, dried 1/2 cup 6 g
Raisins 2 ounces 2 g
Peaches, dried 1/4 cup 3 g
Figs, dried 1/2 cup 8 g

6. Squash

Squash contains fiber, minerals, vitamins and carotenoids. It can be made into side dish, soups, and salads.

Food Portion Amount of Fiber
Crookneck squash, cooked 1 cup 3 g
Summer scallop squash, cooked 1 cup 5 g
Hubbard squash, cooked 1 cup 7 g
Zucchini squash, cooked 1 cup 3 g
Acorn squash, cooked 1 cup 9 g
Spaghetti squash, cooked 1 cup 2 g

5. Green and Leafy Vegetables

Deep and dark green leafy vegetables are loaded with mineral, vitamins, beta-carotene and fiber as well. There are plants with edible leaves that ahave high-fiber content.

Food Portion Amount of Fiber
Turnip greens, cooked 1 cup 5 g
Mustard greens, cooked 1 cup 5 g
Collard greens, cooked 1 cup 5 g
Spinach, cooked 1 cup 4 g
Beet greens, cooked 1 cup 4 g
Swiss chard, cooked 1 cup 4 g

4. Sweet Peas

Peas like dried and fresh green peas are naturally rich in fiber. You can add peas in soups, salads, dips or as side dish.

Food Portion Amount of Fiber
Cow peas (blackeyes), cooked 1 cup 11 g
Pigeon peas, cooked 1 cup 9 g
Peas, split, cooked 1 cup 16 g
Peas, green, frozen 1 cup 14 g
Peas (edible podded), cooked 1 cup 5 g

3. Berries

Berries are not only rich in antioxidant but in fiber as well. It yields one of the best fiber-per-calorie because they are packed with tiny seeds. You can add them as toppings in salads, cereal, yogurt and desserts.

Food Portion Amount of Fiber
Raspberries, raw 1 cup 8 g
Blueberries, raw 1 cup 4 g
Currants (red and white), raw 1 cup 5 g
Strawberries, raw 1 cup 3 g
Boysenberries, frozen 1 cup 7 g
Gooseberries, raw 1 cup 6 g
Loganberries, frozen 1 cup 8 g
Elderberries, raw 1 cup 10 g
Blackberries, raw 1 cup 8 g

2. Beans

Beans are the most naturally rich sources of fiber, including protein, minerals and vitamins. You can add a variety of beans as an animal protein replacement in side dishes, soups and salads.

Food Portion Amount of Fiber
Lima beans, cooked 1 cup 14 g
Adzuki beans, cooked 1 cup 17 g
Broad beans (fava), cooked 1 cup 9 g
Black beans, cooked 1 cup 15 g
Garbanzo beans, cooked 1 cup 12 g
Lentils, cooked 1 cup 16 g
Cranberry beans, cooked 1 cup 16 g
Black turtle soup beans, cooked 1 cup 17 g
Kidney beans, cooked 1 cup 16 g
Navy beans, cooked 1 cup 19 g
White beans, small, cooked 1 cup 19 g
French beans, cooked 1 cup 17 g
Mung beans, cooked 1 cup 15 g
Yellow beans, cooked 1 cup 18 g
Pinto beans, cooked 1 cup 15 g

1. Bran

Bran from various types of grains are rich in dietary fiber. Oat bran, which is high in soluble fiber, has been known to lower blood cholesterol levels. Corn, wheat and rice bran are high in insoluble fiber, that helps prevent constipation.

Brans can be added into your favorite foods, such as cereal and pancakes, Also many high-fiber cereals and bars are also added with bran.

Food Portion Amount of Fiber
Oat bran, raw 1 ounce 12 g
Wheat bran, raw 1 ounce 12 g
Corn bran, raw 1 ounce 22 g
Rice bran, raw 1 ounce 6 g
Fiber One Bran Cereal 1/2 cup 14 g
All-Bran Cereal 1/2 cup 10 g
Fiber One Chewy Bars 1 bar 9 g