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High Fiber Food Chart - Top Foods High In Dietary Fiber

Health experts recommend eating a diet high in fiber. Find out which foods are the best sources of fiber.

Figs are high in fiber

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 - a website of natural health information and articles. Read more about overcoming constipation at plus natural fiber supplements easily available online.

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