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High Fiber Food Chart

The importance of fiber is clear. Not only can fiber help lower your overall cholesterol levels, but it lets organs function properly by helping to rid the body of toxin-heavy waste. Fiber is the key to keeping your digestive system working well. It prevents constipation and hemorrhoids because the fiber cells retain water and make stools softer. Fiber also helps maintain glucose levels and fight obesity. For these reasons, it can be beneficial to utilize a high fiber food chart when preparing meals to get more fiber in them.

A High Fiber Food Chart Prevents Disease?

Researchers believe a high fiber diet may help prevent the following diseases:

  • Breast Cancer
  • Colon Cancer
  • Diabetes
  • Diverticulitis
  • Gallstones
  • Heart Disease
  • Irritable Bowel Syndrome (IBS)
  • Syndrome X (insulin resistance)

Preventing health problems such as these should provide you with motivation for increasing your fiber intake by implementing a high fiber food chart in your meal plans. When adding more fiber to your diet it’s important do so gradually. If you add loads of fiber in a short time span, you must be prepared to deal with extra gas or the possibility of diarrhea as your body tries to adjust.

Types of Fiber

There are nine types of fiber found in a high fiber food chart:

  1. Cellulose: Found in legumes, root vegetables, bran, apples, and leafy green vegetables.
  2. Galacto-oligosaccharides: Found in legumes.
  3. Gums: Found in oatmeal, barley, and legumes.
  4. Hemicellulose: Found in whole grains.
  5. Lignin: Found in root vegetables, fruits with edible seeds, and wheat.
  6. Mucilages: Found in quince seeds, Irish moss, and slippery elm bark.
  7. Pectins: Found in citrus fruits.
  8. Polyfructoses: Found in dandelion greens, garlic, asparagus, leeks, and Jerusalem Artichokes.
  9. Resistant Starches: Found in potatoes and ripe bananas.

These fibers can be soluble or insoluble. Soluble fiber soaks up water while insoluble fiber does not. Therefore, soluble fiber will add moisture to waste far more quickly. Nonetheless, whatever types of high fiber foods you add to your diet should come from organic sources as this will provide the greatest amount of nutrition along with added fiber content.

Adding Fiber to Meals

The American Dietetic Association (ADA) suggests all adults ingest at least 20 grams of fiber every day (though 35 grams is a better and easily attainable goal). Children should take in an amount of grams equal to their age plus five. For example, a ten-year-old child should eat 15 grams of fiber daily. Unfortunately, the average person ingests only 10 to 15 grams of fiber each day. To make certain you are getting enough fiber in your diet, you should always include foods from a high fiber food chart in your meals.

~ High Fiber Food Chart ~
Organic Food Serving Size Fiber Provided
Almonds 24 nuts 3.3
Apples 1 3.73
Artichoke 1 6.5
Asparagus 1 cup 2.88
Avocado 1 cup 7.3
Banana 1 2.83
Baked Beans
1 cup 10.4
Barley 1 cup 13.6
Beets 1 cup 3.4
Black Beans 1 cup 14.96
Blueberries 1 cup 3.92
Bran Flakes 3/4 cup 5.1
Broccoli 1 cup 4.68
Brussels Sprouts 1 cup 4.06
Buckwheat 1 cup 4.54
Bulgur (wheat) 1 cup 8.19
Cabbage 1 cup 3.45
Cauliflower 1 cup 3.35
Carrots 1 cup 3.66
Celery 1 cup 2.04
Chickpeas 1 cup 12.46
Collard Greens 1 cup 5.32
Corn 1 cup 4.6
Cranberries 1/2 cup 1.99
Eggplant 1 cup 2.48
Fennel 1 cup 2.7
Figs 8 ounces 7.48
Flax Seeds 2 tablespoons 5.41
Grapefruit 1/2 the fruit 1.69
Green Beans 1 cup 4.0
Kale 1 cup 2.6
Kidney Beans 1 cup 11.33
Kiwi Fruit 1 2.58
Lentils 1 cup 15.64
Lima Beans 1 cup 13.16
Mustard Greens 1 cup 2.8
Navy Beans 1 cup 11.65
Oats (whole) 1 cup 3.98
Olives 1 cup 4.3
Onions 1 cup 2.88
Oranges 1 3.13
Papaya 1 5.47
Pear 1 5.1
Peppers (bell) 1 cup 1.84
Pinto Beans 1 cup 14.71
(air popped)
3 cups 3.6
Potato 1 cup 2.93
Prunes 1/4 cup 3.02
Raspberries 1 cup 8.34
Romaine Lettuce 2 cups 1.9
Rye Grains 1 cup 8.22
Sesame Seeds 1/4 cup 4.24
Shiitake Mushrooms 8 ounces 2.49
(whole wheat)
1 cup 6.3
Split Peas 1 cup 16.27
Strawberries 1 cup 3.31
Summer Squash 1 cup 2.52
Sweet Potato 1 3.14
Swiss chard 1 cup 3.68
Tomato 1 cup 1.98
Winter Squash 1 cup 5.74

Maximizing Benefits of Fiber

Adding live fiber to your diet from this high fiber food chart is easy if you follow a few simple rules:

  • Avoid sugary fruit juices and eat the actual, whole fruit instead.
  • Get rid of white rice, plain pasta, and white bread and substitute them with sprouted whole-wheat pastas, whole-wheat bread, and brown rice.
  • Eat raw vegetables whenever snack cravings occur.
  • Create one vegetarian meal every week. Make sure the vegetarian meal contains whole grains or legumes and especially plenty of uncooked vegetables.

If you have a sweet tooth and cannot resist having a dessert of some kind, try this recipe:

  1. Mix 1 cup of natural peanut butter, 1 cup of a sugar substitute or Stevia, 1 egg, and 1-teaspoon of baking powder.
  2. Mix the dough and drop by teaspoons onto a cookie sheet.
  3. Bake at 325° for fifteen minutes.

These little treats taste exactly like peanut butter cookies but you have eliminated the bad-for-you flour and sugar.

If you control your blood sugar levels with oral glucose or insulin, using a high fiber food chart may require you to adjust the dosages because fiber helps maintain regular glucose levels. Fiber can also decrease the effectiveness of Hydrolyzing, Digoxin, and Lithium and can affect cholesterol medications as well, so discuss any dietary changes with a qualified physician first.

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