Benefits of a
high-fiber diet
Normalizes bowel movements.
Dietary fiber increases the weight and size of your stool and softens
it. A bulky stool is easier to pass, decreasing your chance of
constipation. If you have loose, watery stools, fiber may also help to
solidify the stool because it absorbs water and adds
bulk to stool. For some, fiber may provide relief from irritable bowel
syndrome.
Helps maintain bowel integrity and health.
A high-fiber diet may lower your risk of developing hemorrhoids, and
small pouches in your colon (diverticular disease). Some fiber is
fermented in the colon. Researchers are looking at how this may play a
role in preventing diseases of the colon.
Lowers blood cholesterol levels.
Soluble fiber found in beans, oats, flaxseed and oat bran may help lower
total blood cholesterol levels by lowering low-density lipoprotein, or
"bad," cholesterol levels. Epidemiologic studies have shown that
increased fiber in the diet can reduce blood pressure
and inflammation, which is also protective to heart health.
Helps control blood sugar levels. Fiber, particularly soluble fiber, can slow the absorption of sugar, which for people with diabetes can help improve blood sugar levels. A diet that includes insoluble fiber has been associated with a reduced risk of developing type 2 diabetes.
Helps control blood sugar levels. Fiber, particularly soluble fiber, can slow the absorption of sugar, which for people with diabetes can help improve blood sugar levels. A diet that includes insoluble fiber has been associated with a reduced risk of developing type 2 diabetes.
Aids in weight loss.
High-fiber foods generally require more chewing time, which gives your
body time to register when you're no longer hungry, so you're less
likely to overeat. Also, a high-fiber diet tends to make a meal feel
larger and linger longer, so you stay full for a greater
amount of time. And high-fiber diets also tend to be less "energy
dense," which means they have fewer calories for the same volume of
food.
High-fiber foods
Women should try to
eat at least 21 to 25 grams of fiber a day, while men should aim for 30 to 38 grams a day.
|
Fruits
|
Serving size
|
Total fiber (grams)*
|
Raspberries
|
1 cup
|
8.0
|
Pear, with skin
|
1 medium
|
5.5
|
Apple, with skin
|
1 medium
|
4.4
|
Strawberries (halves)
|
1 1/4 cup
|
3.8
|
Banana
|
1 medium
|
3.1
|
Orange
|
1 medium
|
3.1
|
Figs, dried
|
2 medium
|
1.6
|
Raisins
|
2 tablespoons
|
1.0
|
|
Grains, cereal & pasta
|
Serving size
|
Total fiber (grams)*
|
Spaghetti, whole-wheat, cooked
|
1 cup
|
6.2
|
Barley, pearled, cooked
|
1 cup
|
6.0
|
Bran flakes
|
3/4 cup
|
5.3
|
Oat bran muffin
|
1 medium
|
5.2
|
Oatmeal, quick, regular or instant, cooked
|
1 cup
|
4.0
|
Popcorn, air-popped
|
3 cups
|
3.5
|
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 seed kernels
|
1/4 cup
|
3.9
|
Almonds
|
1 ounce (23 nuts)
|
3.5
|
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
|
4.2
|
Brussels sprouts, cooked
|
1 cup
|
4.1
|
Potato, with skin, baked
|
1 medium
|
2.9
|
Tomato paste
|
1/4 cup
|
2.7
|
Carrot, raw
|
1 medium
|
1.7
|
Source: http://www.mayoclinic.com/
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