High fiber diets (30-50 grams per day) are not only great disease preventers, but also create slow, even food absorption from your intestines. This process helps keep your insulin level steady and also promotes use of the food for energy rather than for the deposition as body fat.
But most of us dont even get enough fiber. Figures from the National Cancer Institute show that average American consumption of fiber is only 10-20 grams per day. That low intake promotes a lot of disease and puts on a lot of body fat. NCI recommends 25-35 grams of fiber per day to prevent colon and rectal cancer. For that reason alone fiber is essential.
For efficient control of bodyfat, I recommend 40-50 grams of mixed fibers per day!
List of High Fiber Foods with High Fiber Content
To look and feel your very best, choose wisely from my healthy high fiber foods list and eat a high fiber diet of the healthiest fiber rich foods.
HIGH FIBER FOODS LIST with TOTAL FIBER GRAMS (g)
But most of us dont even get enough fiber. Figures from the National Cancer Institute show that average American consumption of fiber is only 10-20 grams per day. That low intake promotes a lot of disease and puts on a lot of body fat. NCI recommends 25-35 grams of fiber per day to prevent colon and rectal cancer. For that reason alone fiber is essential.
For efficient control of bodyfat, I recommend 40-50 grams of mixed fibers per day!
List of High Fiber Foods with High Fiber Content
To look and feel your very best, choose wisely from my healthy high fiber foods list and eat a high fiber diet of the healthiest fiber rich foods.
HIGH FIBER FOODS LIST with TOTAL FIBER GRAMS (g)
| Fresh & Dried Fruit | Serving Size | Fiber (g) |
| Apples with skin | 1 medium | 5.0 |
| Apricot | 3 medium | 1.0 |
| Apricots, dried | 4 pieces | 2.9 |
| Banana | 1 medium | 3.9 |
| Blueberries | 1 cup | 4.2 |
| Cantaloupe, cubes | 1 cup | 1.3 |
| Figs, dried | 2 medium | 3.7 |
| Grapefruit | 1/2 medium | 3.1 |
| Orange, navel | 1 medium | 3.4 |
| Peach | 1 medium | 2.0 |
| Peaches, dried | 3 pieces | 3.2 |
| Pear | 1 medium | 5.1 |
| Plum | 1 medium | 1.1 |
| Raisins | 1.5 oz box | 1.6 |
| Raspberries | 1 cup | 6.4 |
| Strawberries | 1 cup | 4.4 |
| Grains, Beans, Nuts & Seeds | Serving Size | Fiber (g) |
| Almonds | 1 oz | 4.2 |
| Black beans, cooked | 1 cup | 13.9 |
| Bran cereal | 1 cup | 19.9 |
| Bread, whole wheat | 1 slice | 2.0 |
| Brown rice, dry | 1 cup | 7.9 |
| Cashews | 1 oz | 1.0 |
| Flax seeds | 3 Tbsp. | 6.9 |
| Garbanzo beans, cooked | 1 cup | 5.8 |
| Kidney beans, cooked | 1 cup | 11.6 |
| Lentils, red cooked | 1 cup | 13.6 |
| Lima beans, cooked | 1 cup | 8.6 |
| Oats, rolled dry | 1 cup | 12.0 |
| Quinoa (seeds) dry | 1/4 cup | 6.2 |
| Quinoa, cooked | 1 cup | 8.4 |
| Pasta, whole wheat | 1 cup | 6.3 |
| Peanuts | 1 oz | 2.3 |
| Pistachio nuts | 1 oz | 3.1 |
| Pumpkin seeds | 1/4 cup | 4.1 |
| Soybeans, cooked | 1 cup | 8.6 |
| Sunflower seeds | 1/4 cup | 3.0 |
| Walnuts | 1 oz | 3.1 |