foodconsumer.org: Foods high in fiber

Foods high in fiber
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admin on 09/13/2009 18:52:00
 
High Intake of dietary fiber can help reduce risk of constipation, hemorrhoids,
high cholesterol, high blood sugar, obesity, colon cancer, breast cancer and
heart disease among others.
Adult men and women should eat 30 to 40 grams of fiber each day while it is
estimated that most Americans get only about 10 grams of fiber per day, which
may explain why American people have higher risk of health conditions mentioned.
Foods high in fiber include fruit, vegetables, grain products, beans, nuts and
seeds.  There are two types of fibers, soluble and insoluble fiber.  Both types
are beneficial.
Insoluble fiber increase stool bulk, moves waste through the colon faster
reducing risk of constipation. It can also lower blood sugar and risk of
diabetes. The insoluble fiber is found in whole grains, wheat bran and
vegetables.
Soluble fiber can soften stool making it easier to get rid of and it also
carries cholesterol out of your system reducing your risk of heart disease. 
This type of fiber is found in some fruits, vegetables, grains and flax-seeds,
psyllium and beans.
Fruits high in fiber include apples with skin, dried apricots, banana,
blueberries, dried figs, dried peaches, raisins, raspberries, and strawberries.
Vegetables high in fiber include beet greens, cooked broccoli Brussels sprouts,
cooked cabbage, cooked carrot, Cole slaw, cooked cauliflower, green beans, sweet
corn, cooked peas, cooked sweet potato, and cooked winter squash.
Bran cereal, whole wheat bread, rolled dry oats, whole wheat pasta, and dry
brown rice contain high amounts of fiber.
Beans of all types contain high levels of fiber including cooked black beans,
kidney beans, red lentils, Lima beans, and soy beans.
Seeds and nuts can have high amounts of fiber including almond, cashews, flax
seeds, peanuts, pistachio nuts, pumpkin sees, sunflower seeds, and walnuts.
Foods that contain highest amounts of fiber include avocado, black beans, bran
cereal, broccoli, green peas, kale, kidney beans, lentils, Lima beans, navy
beans, dry oats, pinto beans, split peas, raspberries, brown rice and soybeans.
By David Liu davidl at foodconsumer dot org