10 Foods High in Fiber

10 Foods High in FiberEating an adequate amount of fiber every single day is something that is easier said than done for most Americans.  Some estimates suggest that up to 90 percent of Americans do not meet the daily requirements for fiber.  Why is this?

Fiber is a starchy component in many whole grains, legumes, fruit, and vegetables.  In other words, fiber is a carbohydrate, but it is a type of carbohydrate (starch) that the body cannot breakdown.  Studies suggest that a diet adequate in fiber can help prevent heart disease by helping to control LDL cholesterol levels.  A high fiber diet can also help regulate blood sugar, help prevent colon cancer, and even help keep you regular.  In addition, a high fiber diet means that your body is more likely to fill in an efficient way without loading up on tons of calories.  With that said, fiber can help regulate your body weight in an extremely efficient way while keeping you healthy.  So, are you getting enough fiber in your diet?

Listed below are 10 foods you ought to add to your diet so that you can get adequate amounts of fiber daily.

Top 10 Foods High in Fiber

  1. Corn.  This is the “poster child” for American farmers.  Corn is produced in high quantities in the U.S. and one reason it is high in fiber is because corn cannot be digested in our intestines.  One ear of corn will get you about two grams of fiber and it makes a great side to any dinner.
  2. Black Beans. If you live in the Southwest, you are no stranger to the black bean.  They are relatively low in calories and offer about 15 grams of fiber per one cup serving.  Try mixing one cup of black beans with the equivalency of one ear of corn and some salsa for a southwest treat loaded with fiber.
  3. Avocado.  This creamy and delicious fruit may be high in calories for a fruit, but it contains healthy fats, ample potassium, and about 10 grams of fiber per whole avocado.  Have one of these for a midday snack before working out.
  4. Raspberries.  They are not in season very long, but when they are you should take advantage of this tasty fruit.  One cup of raspberries contains about eight grams of fiber.  In addition, one cup of raspberries will be low in calories and loaded with vitamins and minerals.
  5. Whole Wheat Spaghetti. Grocery stores now sell whole wheat pasta and there is now a large selection of whole wheat pasta to select from.  One cup of cooked whole wheat pasta will get you about six grams of fiber and it can easily be mixed with light dressing or sauce for a great meal.
  6. Split Peas. These may be the most efficient of all foods around.  Split green peas will provide about 16 grams of fiber per one cup serving.  Try them as a soup or cooked as a side with your lean protein at dinner time.
  7. Lentils.  This French cuisine-style favorite is a close second to split peas.  One cup provides about 15 grams of fiber, making lentils another great choice as a side dish or as a main dish with some delicious sauce on top.
  8. Almonds.  They are great for providing ample energy in the form of good fats and they contain no cholesterol.  In addition, about 24 almonds will give you a little more than three grams of fiber, thus making this a great snack.
  9. Edamame.  This is a great snack choice for anyone regardless of age.  A half cup serving of this soy bean will give you about eight grams of whole fiber.  Eat these between lunch and dinner to help fill you and to help get your protein for the day.
  10. Artichokes.  This plant grows well in the desert southwest area.  They taste great and one medium sized artichoke will give you about 10 grams of fiber per serving.  Have this as a snack with some dip or as a soup, side dish, or main course to increase your fiber intake.



[1] http://www.health.com/health/gallery/0,,20553010_4,00.html

[2] http://www.health.com/health/gallery/0,,20553010_7,00.html

[3] http://www.webmd.com/diet/eat-this-fiber-chart

[4] http://www.bodybuilding.com/fun/40-high-fiber-foods-you-must-try.html

[5] http://greatist.com/health/surprising-high-fiber-foods

About the Author

, Celebrity Personal Trainer and Fitness & Nutrition Expert headquartered in Scottsdale, AZ. He specializes in helping men and women achieve weight loss, muscle building, toning and other customized fitness & nutrition programs to create a Healthy Lifestyle. James offers private luxury personal training, 12-week custom workout plans, and personalized nutrition meal plans. Follow on Google+.

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