Do You Eat Enough Of These High Fiber Foods?

High fiber foods are very important for keeping a high level of health. They keep your digestive system in excellent working order and they have many different health benefits.

If you're not sure...Fiber is the part of your food that doesn't get digested when it passes through your body...

...Imagine it as though you're eating sand. Well, not the grittyness...

But imagine how the sand would behave inside your body... It would travel through your digestive system and scour out all the fatty, gluey, gummy, squidgy, oopy, gloopy deposits. Then it would move those deposits into your bowels for ELIMINATION!

Fiber is like internal sand-paper. It's the house cleaner for your body.

 

Here's Just a Few Of The Health Benefits of Eating High Fiber Foods

star

High fiber foods help to stop constipation...Constipation sucks!

star

They help to eliminate waste from your body on a regular basis. This keeps you feeling great... Nice-n-clean on the inside.

star

They keep you fuller for longer. Absolutely essential for weight loss. Learn more about how to lose weight and look fantastic here.

star

They can help with hemorrhoids...need we say more?

star

Eating foods high in fiber lowers the glycemic food index of whatever meal you're eating. This keeps your blood sugar levels even and keeps you mentally and physically alert.

star

High fiber foods reduce the stress your digestive system feels when it has to tackle a large meal. The easier it is for your tummy the more energy you will have.

star

They help to remove the excess fat from your diet.

Fruit, vegetables, legumes, grains etc. These are the foods which contain the most fiber. As always, whole, natural, unprocessed foods are the way to go.

Take an apple for example... 1 cup of sliced apple with the skin on contains 2.6gms of fiber. Now if you had that same cup of apple without the skin, it would only contain 1.4gms. That's almost halved the fiber content just by peeling it. This shows how little "processing" it actually takes before fiber levels plummet.

And if you're a meat-lover, sorry...

...there is no fiber at all in meat. So when you eat meat, it's a good idea to mix it with other high fiber foods... like spinach.

 

The recommended daily intake of fiber is

  • Men - 30gms
  • Women - 25gms
  • Children - 20gms

Of course, it's not going to harm you if you have more than this (assuming it's from natural food)

Here's a table of some high fiber foods.

Food

Serving size

Fiber (g)

Legumes

Lima beans, boiled

1 cup

13.2

Garbanzo, boiledbeans, boiled

1 cup

12.5

Navy beans, boiled

1 cup

19.1

Split peas, boiled

1 cup

16.3

Lentils, boiled

1 cup

15.6

Black beans, boiled

1 cup

15

Pinto beans, boiled

1 cup

14.7

Kidney beans, boiled

1 cup

11.3

Soy beans, boiled

1 cup

10.3

 

Fruit

Prunes

1 cup

12.1

Apricots, dried

1 cup

9.5

Raspberries, fresh

1 cup

8

Kiwifruit

1 cup

5.3

Orange

1 cup

4.3

Banana, sliced

1 cup

3.9

Apple, with skin, sliced

1 cup

2.6

Aubergine, 1" cubes

1 cup

2.5

Plum, sliced

1 cup

2.3

Tomato, raw, chopped

1 cup

2.2

Pineapple, diced

1 cup

2.2

Mushrooms, pieces

1 cup

3.4

 

Vegetables

Artichoke, boiled

1 cup

9.1

Turnip greens, boiled, chopped

1 cup

5

Spinach, boiled

1 cup

4.3

Brussels sprouts

1 cup

4.1

Carrots, chopped, raw

1 cup

3.6

Asparagus

1 cup

3.6

Cauliflower, 1" pieces, boiled

1 cup

3.3

Mustard  greens, boiled, chopped

1 cup

2.8

Potato, with skin

1 cup

2.7

 

Grains

Barley, boiled

1 cup

13.6

Cooked Oat Bran

1 cup

5.7

Cooked Quinoa

1 cup

4

Cooked Brown rice

1 cup

3.5

 

As you can see, it's not that difficult to get the fiber you need. The funny thing is that so many people don't even manage it. But you're not one of those people... are ya?

 

Summary of all the other articles that we have linked to from this page:

 

contact us about 6 pack abs

Keep us up to date with your favorite high fiber foods! If you have questions or want some personal advice, just drop us an email.

Free updates

Sign up to our monthly newsletter to receive free updates about the latest in home fitness. As a bonus you'll also receive 2 free e-books to help you tone up and lose weight. Click here to sign up