April’s theme for the month is ……FIBER!!
So how did you do last week? Did you find it easy to eat at least 25-30 grams of fiber a day? I have heard from some of you that digestion was much better this week!! That is so great. Keep eating all your fiber rich foods. This week’s question is: “What foods are high in fiber?” High fiber foods are foods that contain 5 or more grams of fiber per serving. Here’s a list of some top high fiber food choices. The list also includes lower fiber food choices that are still good.
| Fruits | Serving size | Total fiber (grams)* |
|---|---|---|
| Raspberries | 1 cup | 8.0 |
| Pear, with skin | 1 medium | 5.1 |
| Apple, with skin | 1 medium | 4.4 |
| Figs, dried | 2 medium | 3.7 |
| Blueberries | 1 cup | 3.5 |
| Strawberries | 1 cup | 3.3 |
| Banana | 1 medium | 3.1 |
| Orange | 1 medium | 3.1 |
| Raisins | 1.5-ounce box | 1.6 |
| Grains, cereal & pasta | Serving size | Total fiber (grams)* |
| Spaghetti, whole-wheat, cooked | 1 cup | 6.3 |
| Barley, pearled, cooked | 1 cup | 6.0 |
| Oat bran muffin | 1 medium | 5.2 |
| Bran flakes | 3/4 cup | 5.1 |
| Oatmeal, quick, regular or instant, cooked | 1 cup | 4.0 |
| Popcorn, air-popped | 3 cups | 3.6 |
| Brown rice, cooked | 1 cup | 3.5 |
| Bread, rye | 1 slice | 1.9 |
| Bread, whole-wheat or multigrain | 1 slice | 1.9 |
| Legumes, nuts & seeds | Serving size | Total fiber (grams)* |
| Split peas, cooked | 1 cup | 16.3 |
| Lentils, cooked | 1 cup | 15.6 |
| Black beans, cooked | 1 cup | 15.0 |
| Lima beans, cooked | 1 cup | 13.2 |
| Baked beans, vegetarian, canned, cooked | 1 cup | 10.4 |
| Sunflower seeds, hulled | 1/4 cup | 3.6 |
| Almonds | 1 ounce (22 nuts) | 3.3 |
| Pistachio nuts | 1 ounce (49 nuts) | 2.9 |
| Pecans | 1 ounce (19 halves) | 2.7 |
| Vegetables | Serving size | Total fiber (grams)* |
| Artichoke, cooked | 1 medium | 10.3 |
| Peas, cooked | 1 cup | 8.8 |
| Broccoli, boiled | 1 cup | 5.1 |
| Turnip greens, boiled | 1 cup | 5.0 |
| Sweet corn, cooked | 1 cup | 4.6 |
| Brussels sprouts, cooked | 1 cup | 4.1 |
| Potato, with skin, baked | 1 medium | 4.0 |
| Tomato paste | 1/4 cup | 2.7 |
| Carrot, raw | 1 medium | 1.7 |
As you read through the list, make a note of some changes you can make to increase your fiber intake this week. Next week we will look at some great high fiber foods and some tips to help you incorporate them into your daily routine…….black beans, whole wheat pasta, fruits and vegetables.
I am going to be referencing this post over and over again. Thank you!
How appropriate that my word verification is “liked”.
I am so happy that black beans are so high in fiber! I love them! What a handy chart. Thanks!