What Foods Are High in Fiber?
Fiber is an important part of good digestion and over-all good health. There are studies showing that diets high in fiber lower your risk of diabetes and heart disease. The recommended daily intake of fiber for women is 21 to 15 grams. For men, it's 30 to 38 grams.
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Legumes
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Cooked split peas are high in fiber with a content of 16 grams in a single serving. Lentils and black beans are close behind with about 15 grams of fiber per cup.
Seeds
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Sunflower seeds are a good source of fiber with 1/4 cup offering almost 4 grams of fiber. An ounce of almonds or pistachio nuts can give you about 3 grams of fiber.
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Fruit
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Raspberries are an excellent source of fiber with one cup equaling 8 grams of fiber. A medium apple offers about 4 grams of fiber. A pear with skin gives you about 5 grams of fiber.
Vegetables
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A medium cooked artichoke will give you approximately 10 grams of fiber. A cup of cooked peas offers almost 9 grams of fiber, and a cup of sweet potato gives you about 6 grams of fiber.
Grains
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You can get around 6 grams of fiber from a cup of cooked barley. Air popped popcorn can offer you about a gram of fiber per cup. A cup of oatmeal either instant or regular will give you 4 grams of fiber.
Pasta & Cereal
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One cup of whole wheat pasta offers about 6 grams of fiber. Bran cereal will give you around 7 grams of fiber per cup.
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