Foods High in Fiber
Let's face it, fiber isn't exactly the most interesting part of your diet. Rarely do we talk about it, and even more rarely do we take it into account when planning our meals.
Generally speaking, the only people who tend to pay attention to fiber are those who have trouble staying …uh… "regular." And, again, those people don't exactly like to talk about that, either.
As a result, fiber sort of remains the unspoken and oft-misunderstood part of our diet. But, make no mistake, it is an extremely important part, and here's why.
Types of Fiber
There are two primary types of fiber: soluble and insoluble. The latter passes from one end of the digestive tract to the other virtually unchanged. Cereals, vegetables, grains, and seeds are usually comprised of more insoluble fiber than soluble fiber.
As for the former, soluble fiber differs from its counterpart by encouraging the growth of healthy bacteria in the body, ultimately assisting with the digestive process. More commonly found in fruits, oats, barley, beans and peas, soluble fiber dissolves in water and consists of pectin, gums and mucilage.
Benefits of Fiber
There are many health benefits to be gained from eating an adequate amount of fiber in your diet. Some of them include:
- Cholesterol Reduction. By trapping bile acids that would otherwise be absorbed and converted into cholesterol, fiber can help reduce cholesterol and triglycerides.
- Improved Protein Absorption. Eating foods high in fiber while eating foods high in protein will slow down the breakdown of that protein, thereby allowing for greater absorption.
- Better Colon Function. This one you are likely aware of already (aka "keeps you regular"). I'll leave it at that.
- Prevents Body-Fat Storage. Soluble fiber helps the body use carbs for glycogen synthesis and energy production, rather than storing them as fats. Also, just as fiber slows down the body's processing of proteins, fiber can slow down how fast your body metabolizes carbs. For you, this means that your insulin levels will not spike as a result of eating a high-GI food, which is yet another way to help prevent body fat storage.
Foods High in Fiber
Now that you know the types of fiber and the benefits of fiber, you'll probably want to know exactly where to find the stuff. Use the list of high fiber foods below to help you consume 30-40 grams per day if you're a man, or 20-30 grams if you're a woman. Each category is arranged with the highest-fiber foods at the top.
HIGH FIBER FRUITS
- Pear - 1 medium - 5.1 grams
- Figs, dried - 2 medium - 3.7 grams
- Blueberries - 1 cup - 3.5 grams
- Apple, with skin - 1 medium - 3.3 grams
- Strawberries - 1 cup - 3.3 grams
- Peaches, dried - 3 halves - 3.2 grams
- Orange - 1 medium - 3.1 grams
- Apricots, dried - 10 halves - 2.6 grams
- Raisins - 1.5-ounce box - 1.6 grams
HIGH FIBER GRAINS, CEREAL, and PASTA
- Spaghetti, whole-wheat - 1 cup - 6.3 grams
- Bran flakes - 3/4 cup - 5.1 grams
- Oatmeal - 1 cup - 4.0 grams
- Bread, rye - 1 slice - 1.9 grams
- Bread, whole-wheat - 1 slice - 1.9 grams
- Bread, mixed-grain - 1 slice - 1.7 grams
- Bread, cracked-wheat - 1 slice - 1.4 grams
HIGH FIBER LEGUMES, NUTS, and SEEDS
- Lentils - 1 cup - 15.6 grams
- Black beans - 1 cup - 15.0 grams
- Lima beans - 1 cup - 13.2 grams
- Baked beans, canned - 1 cup - 10.4 grams
- Almonds - 24 nuts - 3.3 grams
- Pistachio nuts - 47 nuts - 2.9 grams
- Peanuts - 28 nuts - 2.3 grams
- Cashews - 18 nuts - 0.9 grams
HIGH FIBER VEGETABLES
- Peas - 1 cup - 8.8 grams
- Artichoke, cooked - 1 medium - 6.5 grams
- Brussels sprouts - 1 cup - 6.4 grams
- Turnip greens, boiled - 1 cup - 5.0 grams
- Potato, baked with skin - 1 medium - 4.4 grams
- Corn - 1 cup - 4.2 grams
- Popcorn, air-popped - 3 cups - 3.6 grams
- Tomato paste - 1/4 cup - 3.0 grams
- Carrot - 1 medium - 2.0 grams
That's probably more than you'll ever need to know about our friend, Fiber, so now you have no excuses for being "irregular."
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Great list, I eat tons of apples! :)