A List Of High Fiber Foods

If low-fat was a buzz word that is going obsolete as we learn the benefits of good fats in our bodies, then high fiber is a buzz phrase that is here to stay, since fiber is so crucial for our health.

List of High Fiber Foods

Fruit & Vegetables

1 cup raspberries - 8 grams

1 cup blackberries - grams

1 cup prunes - 7.7 grams

1 apple - 3.3 grams

1 cup strawberries - 3.3 grams

1 pear - 5 grams

1 orange - 3.1 grams

1 banana - 3.1 grams

1 whole avocado - 12 grams

1 artichoke - 10 grams

1 cup green peas - 8.8 grams

1 cup broccoli, cooked - 5.1 grams

1 cup sweet potato - 4.0 grams

Grains, Legumes, Nuts and Seeds

1 Tablespoon chia seed - 4.5 grams

24 almonds - 3.5 grams

1 cup kidney beans - 13 grams

1/2 cup baked beans - 5.2 grams

1/2 cup black beans - 7.5 grams

1/2 cup split peas - 8 grams

1/2 cup lentils - 8 grams

1 cup whole wheat pasta - 6 grams fiber

1 cup pearled barley - 6 grams

1 cup oatmeal - 4 grams

1 cup brown rice - 4 grams

1 slice whole grain bread - 2 grams

Some more things to know about fibers. Chemists classify fiber by how ready they are to dissolve in water.

Soluble Fiber dissolves in water. Scientists have linked the ability of soluble fibers to lower cholesterol and even reduce high blood sugar in some kinds of diabetes.

Insoluble Fiber does not dissolve in water. These fibers act like a sponge in the intestine by soaking up water. This increases the softness and bulk of the end products, and thereby decreases annoying issues like constipation, diverticulosis and colon cancers.

With love,

Grandmother's Kitchen