Not yet registered? Create a OverBlog!

Create my blog

Foods which are high in fiber

Fiber is a carbohydrate that your body cannot absorb or digest. Fiber is essential for health, and according to the Dietary Guidelines for Americans 2010, fiber helps to reduce your risk of cardiovascular disease, type two diabetes and obesity. Fiber occurs naturally in many plant-based foods, such as vegetables, fruits and whole grains.

Intake and benefits

You should get 14 grams of fiber per every 1,000 calories you eat. Women should get at least 25 grams, and men 32 grams of fiber everyday, according to the Dietary Guidelines for Americans 2010. Reduction of food intake and calories intake Fiber brings water and helps you to feel full. This can help to reduce your food intake and the amount of calories you eat. Fiber rich diet is a good way to lose or maintain weight.


Vegetables are high fiber foods, which are low in calories. However, the fiber content of vegetables differs considerably. Consumption of beans Beans, such as pinto, black, kidney, lima and carbanzo, are good sources of fiber, and can contain 15 grams in one cup. Different vegetables In addition, vegetables such as artichokes (14 g per cup), peas (8.8 g per cup), spinach (7g per cup), iceberg lettuce (6.5 g per head), Brussels sprouts (6.4 g per cup) and winter squash (5.7 g per cup), are high in fiber. Vegetables, which contain lower amount of fiber include potatoes, celery and avocados.


Fruits and berries are also fiber rich foods. Different fruits Raspberries have 11 grams, blackberries 7.6 grams, blueberries 5.1 grams and strawberries have 4.8 grams of fiber in one cup. While one Asian pear has 10 g, one papaya has 5.5 grams, and one apple has 3.3 grams of fiber.

Grains and nuts

Whole grains Whole grains are seeds that include the fiber and nutrient-rich layers of bran, germ and endosperm. The following whole grains are high fiber foods, bulgur (26 g per cup), whole-wheat flour (15 g per cup), oat bran (15g per cup), couscous (9 g per cup) and long-gran brown rice (3.5 g per cup).
Whole-grain cereals
In addition, whole-grain cereals, bread and pasta are good sources of fiber, one cup of whole-wheat pasta has around six grams of fiber.
Nuts Nuts also contain fiber. Almonds have 3.5 g in 1-oz, hazelnuts and pecans have 2.7 grams in 1-oz.

Same category articles Dieting

Where to get help with workout programs

Where to get help with workout programs

Trying to come up with a new workout regime can be rather daunting for an individual. A lot of people have no idea where to even begin when they are trying to find a fitness training program to work for them. Therefore, this article will strive to give readers ideas as to where to find help with workout programs.
What is the Best exercise to lose weight

What is the Best exercise to lose weight

Exercise, along with low calorie and healthy diets, is the only way to lose weight and keep it off. However, what is the best exercise for this? Here we look at the different types of exercise, and try to ascertain which is the best once to use for sensible weight loss.
How to lose weight fast and easily

How to lose weight fast and easily

During the summer holidays, many people ask themselves, "How can I lose weight quickly and easily?" Well, the simple answer to the question is not a short one. However, it is not impossible.
All about: Subway nutritional information

All about: Subway nutritional information

In 1965, Fred DeLuca, an aspiring medical student, and Dr. Peter Buck joined forces to open a submarine shop that would fund DeLuca's educational goals. With the goal to open 32 stores in 10 years, they opened their first store in Bridgeport, Connecticut in August, 1965. Read this article to learn more about Subway nutritional information.