The American diet is lacking in many areas and one of which is fiber. As a country we do not eat enough raw fruits and vegetables to adequately maintain a healthy digestive tract which is key to living a vibrant and disease-free life.
Sadly most Americans consume only 10 grams of fiber a day when 30 to 40 gram of fiber daily is required. Food high in fiber also help in weight loss by making you feel fuller so you’ll eat less.
Take a look at the list of high fiber foods and see where you can add a little bit more fiber to your diet.
VEGETABLES
- Avocado, 1 medium 11.84g
- Beets, 1 cup cooked 2.85g
- Beet greens, 1 cup 4.2g
- Bok choy, 1 cup cooked 2.76g
- Broccoli, 1 cup cooked 4.5g
- Brussels, sprouts 1 cup 2.84g
- Cabbage, 1 cup cooked 4.2g
- Carrot, 1 medium 2g
- Carrot, 1 cup cooked 5.22g
- Cauliflower, 1 cup cooked 3.43g
- Cole slaw, 1 cup 4g
- Collard greens, 1 cup cooked 2.58g
- Corn, sweet, 1 cup 4.66g
- Green beans, 1 cup 3.95g
- Celery, 1 stalk 1.02g
- Kale, 1 cup cooked 7.2g
- Onions, 1 cup raw 2.88g
- Peas, 1 cup cooked 8.84g
- Peppers, sweet, 1 cup 2.62g
- Pop corn, 3 cups air-popped 3.6g
- Potato, 1 medium baked w/skin 4.8g
- Spinach, 1 cup cooked 4.32g
- Summer squash, 1 cup cooked 2.52g
- Sweet potato, 1 cup cooked 5.94g
- Swiss chard, 1 cup cooked 3.68g
- Tomato, 1 medium 1g
- Winter squash, 1 cup cooked 5.74g
- Zucchini, 1 cup cooked 2.63g
FRUIT
- Apples with skin, 1 medium 5g
- Apricot, 3 medium 0.98g
- Apricots, 5 pieces dried 2.89g
- Banana, 1 medium 3.92g
- Blueberries, 1 cup 4.18g
- Cantaloupe, 1 cup cubes 1.28g
- Figs, 2 medium dried 3.74g
- Grapefruit, 1/2 medium 6.12g
- Orange, 1 medium 3.4g
- Peach, 1 medium 2g
- Peaches, 3 pieces dried 3.18g
- Pear, 1 medium 5.08g
- Plum, 1 medium 1g
- Raisins, 1.5 oz box 1.6g
- Raspberries, 1 cup 8.34g
- Strawberries, 1 cup 3.98g
GRAINS
- Bran cereal, 1 cup 19.94g
- Bread, whole wheat 1 slice 2g
- Oats, 1 cup rolled dry 12g
- Pasta, whole wheat 1 cup 6.34g
- Rice, dry brown 1 cup 7.98g
LEGUMES, NUTS & SEEDS
- Almonds, 1 oz 4.22g
- Black beans, 1 cup cooked 14.92g
- Cashews, 1 oz 1g
- Flax seeds, 3 tbs 6.97g
- Garbanzo beans, 1 cup cooked 5.8g
- Kidney beans, 1 cup cooked 13.33g
- Lentils, red 1 cup cooked 15.64g
- Lima beans, 1 cup cooked 13.16g
- Peanuts, 1 oz 2.3g
- Pistachio nuts, 1 oz 3.1g
- Pumpkin seeds, 1/4 cup 4.12g
- Soybeans, 1 cup cooked 7.62g
- Sunflower seeds, 1/4 cup 3g
- Walnuts, 1 oz 3.08g
Entries (RSS)