Thursday, December 1, 2011

High Fiber Foods

You will definitely do better on this diet if you include some High Fiber foods -- they will, to put it a bit delicately, keep your intestines moving along and keep you from being constipated; or at least help towards that goal.  Because we all know if we're constipated, chances are we're not losing weight!

Here's a short list of High Fiber foods:

First list is categorized; second list is solely by fiber content, not categorized.

FRUITS
Raspberries: 1 cup 8.0g fiber
Pear, with skin: 1 medium 5.5g fiber
Apple, with skin: 1 medium 4.4g fiber
Blueberries: 1 cup 4.2g fiber
Strawberries (halves): 1 1/4 cup 3.8g fiber
Banana: 1 medium 3.1g fiber
Orange: 1 medium 3.1g fiber
Figs, dried: 2 medium 1.6g fiber


VEGETABLES
Avocado: 1 medium 11.8g fiber
Artichoke, cooked: 1 medium 10.3g fiber
Peas, cooked: 1 cup 8.8g fiber
Peas, snow : 1 cup 7.0g fiber
Squash, Winter, cooked: 1 cup 6.2g fiber
Carrot, cooked: 1 cup 5.2g fiber
Broccoli, boiled: 1 cup 5.1g fiber
Turnip greens, boiled: 1 cup 5.0g fiber
Sweet corn, cooked: 1 cup 4.2g fiber
Brussels sprouts, cooked: 1 cup 4.1g fiber
Green beans: 1 cup 4.0g fiber
Potato, with skin, baked: 1 medium 2.9g fiber
Tomato paste: 1/4 cup 2.7g fiber
Carrot, raw: 1 medium 1.7g fiber


GRAINS, CEREALS & PASTA
Oats, rolled -DRY: 1 cup 12.0g fiber
Flax seeds: 3 Tablespoons 6.9g fiber
Spaghetti, whole-wheat, cooked: 1 cup 6.2g fiber
Barley, pearled, cooked: 1 cup 6.0g fiber
Bran flakes: 3/4 cup 5.3g fiber
Oat bran muffin: 1 medium 5.2g fiber
Oatmeal, quick, regular or instant, cooked: 1 cup cooked 4.0g fiber
Flax seed meal: 2 Tablespoons 4.0g fiber
Popcorn, air-popped: 3 cups 3.5g fiber
Brown rice, cooked: 1 cup 3.5g fiber
Bread, whole-wheat or multigrain: 1 slice 1.9g fiber
Bread, rye: 1 slice 1.9g fiber


LEGUMES, NUTS & SEEDS
Split peas, cooked: 1 cup 16.3g fiber
Lentils, cooked: 1 cup 15.6g fiber
Black beans, cooked: 1 cup 15g fiber
Lima beans, cooked: 1 cup 13.2g fiber
Baked beans, vegetarian, canned, cooked: 1 cup 10.4g fiber
Soybeans, cooked: 1 cup 8.6g fiber
Almonds, sliced: 2 Tbsp 2g fiber
Sunflower seed kernels: 2 Tbsp 1.95g fiber
Pistachio nuts: 1 ounce (49 nuts) 2.9g fiber
Pecans: 1 ounce (19 halves) 2.7g fiber


Nuts come under Friendly Fats --- 2 TBSP = 1 serving
(for Almonds and Sunflower kernels)
I haven't figured out the conversion on Pistachio and Pecans yet 


The following is the same list, but sorted purely by fiber content:
Split peas, cooked: 1 cup 16.3g fiber
Lentils, cooked: 1 cup 15.6g fiber
Black beans, cooked: 1 cup 15g fiber
Lima beans, cooked: 1 cup 13.2g fiber
Oats, rolled -DRY: 1 cup 12.0g fiber
Avocado: 1 medium 11.8g fiber
Baked beans, vegetarian, canned, cooked: 1 cup 10.4g fiber
Artichoke, cooked: 1 medium 10.3g fiber
Peas, cooked: 1 cup 8.8g fiber
Soybeans, cooked: 1 cup 8.6g fiber
Raspberries: 1 cup 8.0g fiber
Peas, snow: 1 cup 7.0g fiber
Flax seeds: 3 Tablespoons 6.9g fiber
Spaghetti, whole-wheat, cooked: 1 cup 6.2g fiber
Squash, Winter, cooked: 1 cup 6.2g fiber
Barley, pearled, cooked: 1 cup 6.0g fiber
Pear, with skin: 1 medium 5.5g fiber
Carrot, cooked: 1 cup 5.2g fiber
Broccoli, boiled: 1 cup 5.1g fiber
Bran flakes: 3/4 cup 5.3g fiber
Oat bran muffin: 1 medium 5.2g fiber
Turnip greens, boiled: 1 cup 5.0g fiber
Apple, with skin: 1 medium 4.4g fiber
Sweet corn, cooked: 1 cup 4.2g fiber
Blueberries: 1 cup 4.2g fiber
Brussels sprouts, cooked: 1 cup 4.1g fiber
Flax seed meal: 2 Tablespoons 4.0g fiber
Green beans: 1 cup 4.0g fiber
Oatmeal, quick, regular or instant, cooked: 1 cup cooked 4.0g fiber
Strawberries (halves): 1 1/4 cup 3.8g fiber
Popcorn, air-popped: 3 cups 3.5g fiber
Brown rice, cooked: 1 cup 3.5g fiber
Banana: 1 medium 3.1g fiber
Orange: 1 medium 3.1g fiber
Potato, with skin, baked: 1 medium 2.9g fiber
Pistachio nuts: 1 ounce (49 nuts) 2.9g fiber
Pecans: 1 ounce (19 halves) 2.7g fiber
Tomato paste: 1/4 cup 2.7g fiber
Almonds, sliced: 2 Tbsp 2g fiber
Bread, whole-wheat or multigrain: 1 slice 1.9g fiber
Sunflower seed kernels: 2 Tbsp 1.95g fiber
Bread, rye: 1 slice 1.9g fiber
Carrot, raw: 1 medium 1.7g fiber
Figs, dried: 2 medium 1.6g fiber

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