High Fiber Food Chart - Top Foods High In Dietary Fiber

High Fiber Food Chart - Top Foods High In Dietary Fiber
by Olinda Rola

cancer, constipation, Crohn's disease, diverticulitis, heart disease, high blood
pressure, hemorrhoids and varicose veins are examples. Correcting low fiber intake
for your diet can help you achieve regular bowel movements necessary for optimum
health.

Here are top foods high in dietary fiber along with the approximate number of grams
of fiber they contain. Fiber contents shown below on the high fiber food chart are for
a food quantity of 1/2 cup unless otherwise noted:

• Bananas, 3 grams - medium 8" long

• Beans, 6-10 grams - baked beans, black beans, great northern beans, kidney
beans, garbanzos, pinto beans, white beans

• Berries, 4-5 grams - blackberries, raspberries

• Bran Cereals, 5-10 grams - All-Bran, Bran Buds, 100% Bran, Raisin Bran

• Bread, 4-7 grams - 2 slices whole wheat, pumpernickel, seven-grain

• Broccoli, 4-5 grams

• Brussels Sprouts, 2 grams

• Carrots, 3-4 grams

• Dried Figs, 10 grams - 3 figs

• Fruit, 4 grams - medium apple, medium pear

• Green Beans, 2 grams - broad beans, pole beans, snap beans

• Greens, 4-6 grams - beet greens, collards, kale, spinach, turnip greens

• Lentils, 6 grams

• Lima Beans - 4-6 grams

• Peas, 7-9 grams - black-eyed peas, green peas

• Potatoes, 4-5 grams - medium baked Idaho or sweet potato

• Sweet Corn, 5 grams

When making changes to your diet to include more foods from the high fiber food
chart, just add a few grams at a time so your intestinal tract can adjust. And
important for bowel health is that adequate liquid be present for good bowel function.
Each fiber particle absorbs liquid in the colon which helps facilitate regular movement
along in the bowels, so make sure that you are consuming adequate liquids daily.

If you find that after a few weeks of consuming more foods from the high fiber food
chart you are still not having a daily bowel movement, consider adding a fiber
supplement. One of the best natural foods high in dietary fiber is psyllium made from
ground-up psyllium seeds. It may take several weeks to achieve daily bowel
movements, but the reward will be that wastes and toxins will be eliminated from
your system instead of your body reabsorbing them.

Copyright 2005 InfoSearch Publishing

About The Author

Olinda Rola

Read more about overcoming constipation at plus natural fiber supplements easily available online. Olinda
Rola is President of InfoSearch Publishing and webmaster of
- a website of natural health information
and articles.

A high fiber food chart helps you
know the foods high in dietary
fiber. Adding more foods high in
dietary fiber from the high fiber
food chart can help you obtain
the recommended 25-30 grams
of fiber each day. Sufficient daily
fiber intake is important, not just
because of helping the bowels
function, but to provide nutrients
to friendly bacteria in the
digestive tracts.

Low-fiber diets have been
connected to numerous diseases
and conditions such as colon

These statements have not been evaluated by the Food and Drug Administration (FDA). The content on
this website is for educational purposes only. Please consult with your physician before using natural
remedies and before making any drastic changes to your diet or exercise program.