Hi friends today i like share with you about healthy food details that is..
Fiber rich food should be incorporated into your daily diet, as it is extremely beneficial for the body. It aids in expanding the inside walls of the colon, thereby paving way for flushing out the waste products from the body. Eating food high in fiber content, goes a long way in keeping your digestive system smooth and thus prevents the problem of constipation.
List of High Fiber Foods
Fiber rich food should be incorporated into your daily diet, as it is extremely beneficial for the body. It aids in expanding the inside walls of the colon, thereby paving way for flushing out the waste products from the body. Eating food high in fiber content, goes a long way in keeping your digestive system smooth and thus prevents the problem of constipation.
List of High Fiber Foods
| Fresh & Dried Fruit | Serving Size | Fiber (g) |
|---|---|---|
| Apples with skin | 1 medium | 5.0 |
| Apricot | 3 medium | 1.0 |
| Apricots, dried | 4 pieces | 2.9 |
| Banana | 1 medium | 3.9 |
| Blueberries | 1 cup | 4.2 |
| Cantaloupe, cubes | 1 cup | 1.3 |
| Figs, dried | 2 medium | 3.7 |
| Grapefruit | 1/2 medium | 3.1 |
| Orange, navel | 1 medium | 3.4 |
| Peach | 1 medium | 2.0 |
| Peaches, dried | 3 pieces | 3.2 |
| Pear | 1 medium | 5.1 |
| Plum | 1 medium | 1.1 |
| Raisins | 1.5 oz box | 1.6 |
| Raspberries | 1 cup | 6.4 |
| Strawberries | 1 cup | 4.4 |
| Grains, Beans, Nuts & Seeds | Serving Size | Fiber (g) |
|---|---|---|
| Almonds | 1 oz | 4.2 |
| Black beans, cooked | 1 cup | 13.9 |
| Bran cereal | 1 cup | 19.9 |
| Bread, whole wheat | 1 slice | 2.0 |
| Brown rice, dry | 1 cup | 7.9 |
| Cashews | 1 oz | 1.0 |
| Flax seeds | 3 Tbsp. | 6.9 |
| Garbanzo beans, cooked | 1 cup | 5.8 |
| Kidney beans, cooked | 1 cup | 11.6 |
| Lentils, red cooked | 1 cup | 13.6 |
| Lima beans, cooked | 1 cup | 8.6 |
| Oats, rolled dry | 1 cup | 12.0 |
| Quinoa (seeds) dry | 1/4 cup | 6.2 |
| Quinoa, cooked | 1 cup | 8.4 |
| Pasta, whole wheat | 1 cup | 6.3 |
| Peanuts | 1 oz | 2.3 |
| Pistachio nuts | 1 oz | 3.1 |
| Pumpkin seeds | 1/4 cup | 4.1 |
| Soybeans, cooked | 1 cup | 8.6 |
| Sunflower seeds | 1/4 cup | 3.0 |
| Walnuts | 1 oz | 3.1 |
| Vegetables | Serving Size | Fiber (g) |
|---|---|---|
| Avocado (fruit) | 1 medium | 11.8 |
| Beets, cooked | 1 cup | 2.8 |
| Beet greens | 1 cup | 4.2 |
| Bok choy, cooked | 1 cup | 2.8 |
| Broccoli, cooked | 1 cup | 4.5 |
| Brussels sprouts, cooked | 1 cup | 3.6 |
| Cabbage, cooked | 1 cup | 4.2 |
| Carrot | 1 medium | 2.6 |
| Carrot, cooked | 1 cup | 5.2 |
| Cauliflower, cooked | 1 cup | 3.4 |
| Cole slaw | 1 cup | 4.0 |
| Collard greens, cooked | 1 cup | 2.6 |
| Corn, sweet | 1 cup | 4.6 |
| Green beans | 1 cup | 4.0 |
| Celery | 1 stalk | 1.1 |
| Kale, cooked | 1 cup | 7.2 |
| Onions, raw | 1 cup | 2.9 |
| Peas, cooked | 1 cup | 8.8 |
| Peppers, sweet | 1 cup | 2.6 |
| Pop corn, air-popped | 3 cups | 3.6 |
| Potato, baked w/ skin | 1 medium | 4.8 |
| Spinach, cooked | 1 cup | 4.3 |
| Summer squash, cooked | 1 cup | 2.5 |
| Sweet potato, cooked | 1 medium | 4.9 |
| Swiss chard, cooked | 1 cup | 3.7 |
| Tomato | 1 medium | 1.0 |
| Winter squash, cooked | 1 cup | 6.2 |
| Zucchini, cooked | 1 cup | 2.6 |
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