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A high fiber food chart helps you know the foods high in
dietary fiber. Adding more foods high in dietary fiber from
the high fiber food chart can help you obtain the
recommended 25-30 grams of fiber each day. Sufficient daily
fiber intake is important, not just because of helping the
bowels function, but to provide nutrients to friendly
bacteria in the digestive tracts.
Low-fiber diets have been connected to numerous diseases and
conditions such as colon cancer, constipation, Crohn's
disease, diverticulitis, heart disease, high blood pressure,
hemorrhoids and varicose veins are examples. Correcting low
fiber intake for your diet can help you achieve regular
bowel movements necessary for optimum health.
Here are top foods high in dietary fiber along with the
approximate number of grams of fiber they contain. Fiber
contents shown below on the high fiber food chart are for a
food quantity of 1/2 cup unless otherwise noted:
- Bananas, 3 grams - medium 8" long
- Beans, 6-10 grams - baked beans, black beans, great
northern beans, kidney beans, garbanzos, pinto beans, white
beans
- Berries, 4-5 grams - blackberries, raspberries
- Bran Cereals, 5-10 grams - All-Bran, Bran Buds, 100% Bran,
Raisin Bran
- Bread, 4-7 grams - 2 slices whole wheat, pumpernickel,
seven-grain
- Broccoli, 4-5 grams
- Brussels Sprouts, 2 grams
- Carrots, 3-4 grams
- Dried Figs, 10 grams - 3 figs
- Fruit, 4 grams - medium apple, medium pear
- Green Beans, 2 grams - broad beans, pole beans, snap beans
- Greens, 4-6 grams - beet greens, collards, kale, spinach,
turnip greens
- Lentils, 6 grams
- Lima Beans - 4-6 grams
- Peas, 7-9 grams - black-eyed peas, green peas
- Potatoes, 4-5 grams - medium baked Idaho or sweet potato
- Sweet Corn, 5 grams
When making changes to your diet to include more foods from
the high fiber food chart, just add a few grams at a time so
your intestinal tract can adjust. And important for bowel
health is that adequate liquid be present for good bowel
function. Each fiber particle absorbs liquid in the colon
which helps facilitate regular movement along in the bowels,
so make sure that you are consuming adequate liquids daily.
If you find that after a few weeks of consuming more foods
from the high fiber food chart you are still not having a
daily bowel movement, consider adding a fiber supplement.
One of the best natural foods high in dietary fiber is
psyllium made from ground-up psyllium seeds. It may take
several weeks to achieve daily bowel movements, but the
reward will be that wastes and toxins will be eliminated
from your system instead of your body reabsorbing them.
Olinda Rola is President of InfoSearch Publishing and
webmaster of http://www.safemenopausesolutions.com - a
website of natural health information and articles. Read
more about overcoming constipation at http://www.safemenopausesolutions.com/constipation.html
plus natural fiber supplements easily available online. |
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