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Fiber Rich Foods List

Suprita Biswas Feb 14, 2020
Fiber rich foods are the ones which aid in maintaining the proper functioning of our digestive system by adding the necessary 'roughage'. Let's prepare our own list of high fiber foods that would help us maintain a healthy lifestyle.

What is Fiber?

Fiber is the key to proper digestion and aids in cleansing the stomach and intestines. Foods rich in fiber mainly consist of the indigestible carbohydrates, most of which do not get absorbed by the body, and carry waste along with them while leaving the body. Before you get on with the fiber rich foods list, here is something about the incomparable fiber.
It is interesting to know that, though it is made of carbohydrates, fiber actually aids in weight loss. It gives you a sense of fullness which encourages you to eat less. It also carries out the unwanted fat along with it, which would have got absorbed in the body otherwise.
Doctors believe that the digestive system becomes lazy without enough roughage, and it can lead to various complications like diseases of the bowel, rectum, etc.  Fiber rich foods are a blessing if in case you are suffering from constipation.
However, there are two sides of a coin. Excess of anything is bad, and so it applies to fiber as well. A healthy diet according to age and weight must be followed. A high fiber diet plan mainly consists of well distributed servings of fruits, vegetables, nuts and cereals. Here's a list of foods that are high in fiber.

Fiber Rich Foods

Fruits

Fruits are versatile as you can consume them raw, in the juice form or as salads. They go well with ice-creams, cakes and all other desserts. Fruits are nutritiously delicious and are very popular among the weight watchers.
The fruit, serving size and fiber content are as given here:

  • Breadfruit, 1 cup: 11.0 grams
  • Blueberries: 1 cup, 4.0 grams
  • Banana, 1 medium: 3.0 grams
  • Apricot, 1 medium: 0.7 grams
  • Apple, 1 medium: 3.3 grams
  • Avocado, 1 medium: 4.3 grams
  • Blackberries, 1 cup: 7.6 grams
  • Boysenberries, 1 cup: 7.0 grams
  • Cantaloupe, 1 cup: 1.6 grams
  • Orange, 1 large: 4.4 grams
  • Kiwi, 1 medium: 0.6 grams
  • Grapefruit, 1/2 medium: 1.4 grams
  • Figs, 1/2 cup: 8.0 grams
  • Currants, 1 cup: 5.0 grams
  • Gooseberries, 1 cup: 6.0 grams
  • Guava, 1 cup: 8.9 grams
  • Mango, 1 cup: 3.0 grams
  • Papaya, 1 cup cubed: 2.5 grams
  • Raspberries, 1 cup: 8.0 grams
  • Prunes, 1/2 cup: 6.0 grams
  • Peaches, 1/3 cup: 2.9 grams
  • Pear, 1 large: 6.5 grams
  • Raisins, 2 ounces: 2.0 grams
  • Starfruit, 1 cup: 3.9 grams

Vegetables

Vegetables are gifted with loads of nutrients and minerals. They can be consumed in various forms. You can have them raw, boiled or cooked with your favorite spices and herbs. Add them to soups or wrap them in a bread roll, vegetables are truly flexible.
The vegetable, serving size and fiber content are as given here.
  • Collards, 1 cup: 1.3 grams
  • Brussels Sprouts, 1 cup: 6.4 grams
  • Beetroot (canned), 100 grams: 4.0 grams
  • Artichoke, 1 medium: 10.0 grams
  • Baked Beans, 1 cup: 10.0 grams
  • Broccoli, 1 cup: 2.3 grams
  • Carrots, 1 cup: 4.0 grams
  • Cauliflower, 1 cup: 5.0 grams
  • Tomato, 1 medium: 1.5 grams
  • Spinach, 1 cup: 1.0 grams
  • Lima Beans, 1 cup: 11.0 grams
  • Kale, 1 cup: 1.3 grams
  • Crookneck Squash, 1 cup: 2.9 grams
  • Green Beans, 10: 2.0 grams
  • Lentils, 1 serving: 6.0 grams
  • Potato (medium baked), 1: 4.0 grams
  • Sweet corn, 1 cup: 5.0 grams
  • Turnip Greens, 1 cup: 5.0 grams

Nuts and Seeds

Nuts are mainly consumed along with cereals or desserts. They can also be chewed between meals as they are a storehouse of proteins, iron, zinc and many other nutrients. Dried fruits and nuts are ideal as healthy snacks for children as well as adults.
The nut, serving size and fiber content is as given here.
  • Flaxseeds, 1 tbsp.: 3.4 grams
  • Chestnuts (roasted), 2 nos.: 1.9 grams
  • Brazil Nuts, 1 oz.: 2.1 grams
  • Almonds, 1/4 cup: 2.4 grams
  • Cashews, 75 grams: 4.5 grams
  • Coconut (shredded), 1 cup: 7.2 grams
  • Hazelnuts, 1 oz.: 2.7 grams
  • Sunflower Seeds, 1/4 cup: 3.9 grams
  • Pumpkin Seeds, 1 oz.: 1.1 grams
  • Pecans, 1 oz.: 2.9 grams
  • Peanuts (dry roasted), 1 tbsp.: 1.1 grams
  • Pistachio, 1 oz.: 2.9 grams
  • Sesame Seeds, 1 tbsp.: 1.4 grams
  • Walnuts, 1 tbsp.: 1.1 grams

Cereals and Grains

Cereals maintain your health along with adding a feeling of fullness to the stomach. Loads of fiber content in cereals encourages stable stomach health. Cereals are quick to prepare and are best meant for daily breakfast. Nothing is better than starting your day with a bowlful of cereals with some fruit and nut garnishing.
The cereal or grain, serving size and fiber content is as given here.
  • Dinner Roll, 1 roll: 0.8 grams
  • Cornflakes, 1 cup: 0.5 grams
  • Brown Rice, 1/2 cup cooked: 1.3 grams
  • Barley (raw), 40 grams: 5.0 grams
  • Bran, 1/2 cup: 10.0 grams
  • Corngrits, 1/2 cup cooked: 1.9 grams
  • Egg Noodles, 1/2 cup cooked: 0.8 grams
  • Popcorn, 3 cups: 2.8 grams
  • Oatmeal, 100 grams: 0.0 grams
  • Graham Crackers, 2 nos.: 1.4 grams
  • French Bread, 1 slice: 1.0 grams
  • Macaroni (whole wheat), 1 cup: 5.7 grams
  • Oats whole, 1/2 cup cooked: 1.6 grams
  • Psyllium Husk, 10 grams: 1.8 grams
  • Seven Grain, 1 slice: 1.9 grams
  • Soya Flour, 100 grams: 15.5 grams
  • Rye Bread, 1 slice: 2.7 grams
  • Rye Wafers, 3 nos.: 2.3 grams
  • Spaghetti, 1/2 cup cooked: 0.8 grams
  • Tortillas, 2 nos.: 4.0 grams
  • Whole Grain Bread, 1 slice: 2.9 grams
  • White Bread, 1 slice: 0.53 grams
  • White Rice, 1/2 cup cooked: 0.5 grams
  • Wholemeal Flour, 100 grams: 11.0 grams
This fiber rich foods list is a small effort to help all my friends who wish to be guided towards a healthier existence, and give a wide choice of fiber foods to eat. In case you are not satisfied, you can browse through the given list of high fiber foods.
Since we all know that we 'eat to live' and not 'live to eat', realizing the fact that a life full of diseases and ailments is not worth living, is a wise thought.
We need to focus on following a high fiber diet, along with regular exercises, before it is too late. After all, having a plateful of 'colorful medicines' is not a very pleasant way of starting a day. Is it?