29 Dec Looking for Foods High in Fiber?
There is no doubt that fiber plays an important role in healthy eating. Scientific evidence links high fiber intakes to so many health benefits, including: hemorrhoids, diverticulitis, lower blood cholesterol, cancer prevention, weight control, and constipation relief.
The Institute of Medicine recommends dietary fiber intake for adults aged 50 and younger of 38 grams for men and 25 grams for women daily. For men and women older than 50 years, an intake of 30 and 21 grams respectively is encouraged. Americans, however, fall short of these recommendations, as the average consumption is approximately 15 grams per day.
Gluten-free diets are particularly low in fiber therefore to ensure that needs are met, fiber must be consumed through other sources.
The following table lists high fiber options for both gluten-containing and gluten-free common foods.
| FOOD | PORTION | AMOUNT OF FIBER |
| All-Bran Cereal | ½ cup | 10 g |
| Corn bran, raw | 1 ounce | 22 g |
| Wheat bran, raw | 1 ounce | 12 g |
| Fiber One Bran Cereal | ½ cup | 14 g |
| Adzuki beans, cooked | 1 cup | 17 g |
| Lima beans, cooked | 1 cup | 14 g |
| Black beans, cooked | 1 cup | 15 g |
| Lentils, cooked | 1 cup | 16 g |
| Kidney beans, cooked | 1 cup | 16 g |
| Navy beans, cooked | 1 cup | 19 g |
| Yellow beans, cooked | 1 cup | 18 g |
| Raspberries, raw | 1 cup | 8 g |
| Elderberries, raw | 1 cup | 10 g |
| Blackberries | 1 cup | 8 g |
| Boysenberries, frozen | 1 cup | 7 g |
| Amaranth, grain | ¼ cup | 6 g |
| Barley, pearled, cooked | 1 cup | 6 g |
| Rye flour, dry | ¼ cup | 7 g |
| Teff, grain, dry | ¼ g | 6 g |
| Bulgur, cooked | 1 cup | 8 g |
| Spaghetti (whole wheat), cooked | 1 cup | 6 g |
| Cow peas (blackeyes), cooked | 1 cup | 11 g |
| Collard greens, cooked | 1 cup | 5 g |
| Spinach, cooked | 1 cup | 4 g |
| Almonds | 1 ounce | 4 g |
| Pinon nuts | 1 ounce | 12 g |
| Flaxseed | 1 ounce | 8 g |
| Acorn squash, cooked | 1 cup | 9 g |
| Hubbard squash, cooked | 1 cup | 7 g |
| Spaghetti squash, cooked | 1 cup | 2 g |
| Kale, cooked | 1 cup | 3 g |
| Cauliflower, cooked | 1 cup | 5 g |
| Brussel sprouts, cooked | 1 cup | 6 g |
| Russet potato, flesh and skin | 1 medium | 4 g |
| Banana | 1 medium | 3 g |
| Pear | 1 medium | 6 g |
| Orange | 1 medium | 4 g |
| Apple | 1 medium | 4 g |
| Prunes, dried | ½ cup | 6 g |
| Figs, dried | ½ cup | 8 g |
| Avocado, raw | 9 g | 9 g |
| Edamame, frozen | 1 cup | 6 g |
| Bob’s Red Mill Organic High Fiber Hot Cereal | 1/3 cup, dry | 10 g |
| Nature’s Own Double Fiber Wheat Bread | 1 slice | 5 g |
