Foods With Lots of Fiber

Fiber moves quickly through your digestive system and will improve its functioning. It can also reduce your risk of diabetes and heart disease. Men should get about 35 grams of fiber a day and women should get about 25 grams. Hereis a list of foods high in fiber.

Grains and Cereal

1 cup of whole wheat spaghetti has 6.3 g of fiber.
1 cup of cooked barley has 6 g of fiber.
1 oat bran muffin has 5.2 g of fiber.
1 cup of oatmeal has 4 g of fiber.
3 cups of popcorn has 3.6 g of fiber.
1 cup of brown rice has 3.5 g of fiber.
1 slice of whole wheat bread has 1.9 g of fiber.

Fruit

1 cup of raspberries has 8 g of fiber.
1 pear has 5.1 g of fiber
1 apple has 4.4 g of fiber.
1 cup of strawberries has 3.3 g of fiber.
1 medium banana has 3.1 g of fiber.

Vegetables

1 artichoke has 10 g of fiber.
1 cup of peas has 8.8 g of fiber.
1 cup of broccoli has 5.1 g of fiber.
1 medium potato has 4.0 g of fiber.
1 medium carrot has 1.7 g of fiber.

Legumes

1 cup of lentils has 15.6 g of fiber.
1 cup of lima beans has 13.2 g of fiber.
1 cup of canned baked beans has 10.4 g of fiber.

Nuts and Seeds

1/4 cup of hulled sunflower seeds has 3.6 g of fiber.
1 oz. of almonds has 3.3 g of fiber.
1 oz. of pistachios has 2.9 g of fiber
1 oz. of pecans has 2.7 g of fiber.

Resources

• Why is fiber important?
• Dietary fiber: An essential part of a healthy diet