Your Concise Reference for High Fiber Foods

High-fiber foods Looking to add more fiber to your diet? Fiber — along with adequate fluid intake — moves quickly and relatively easily through your digestive tract and helps it function properly. A high-fiber diet may also help reduce the risk of heart disease and diabetes. Here's a look at the fiber content of some common foods. Read nutrition labels to find out exactly how much fiber is in your favorite foods. Recommended fiber amounts for women is 21 to 25 grams a day and for men is 30 to 38 grams a day. Feel fr^ee to copy and print the list.

Fruits Serving size Total fiber (grams)* Raspberries 1 cup 8.0 Pear, with skin 1 medium 5.1 Apple, with skin 1 medium 4.4 Figs, dried 2 medium 3.7 Blueberries 1 cup 3.5 Strawberries 1 cup 3.3 Banana 1 medium 3.1 Orange 1 medium 3.1 Raisins 1.5-ounce box 1.6

Grains, Spaghetti, whole-wheat, cooked 1 cup 6.3 Barley, pearled, cooked 1 cup 6.0 Oat bran muffin 1 medium 5.2 Bran flakes 3/4 cup 5.1 Oatmeal, quick, regular or instant, cooked 1 cup 4.0 Popcorn, air-popped 3 cups 3.6 Brown rice, cooked 1 cup 3.5

Bread, rye 1 slice 1.9 Bread, whole-wheat or multi-grain 1 slice 1.9

Legumes, nuts & seeds Serving size Total fiber (grams)* Split peas, cooked 1 cup 16.3 Lentils, cooked 1 cup 15.6 Black beans, cooked 1 cup 15.0 Lima beans, cooked 1 cup 13.2 Baked beans, vegetarian, canned, cooked 1 cup 10.4 Sunflower seeds, hulled 1/4 cup 3.6 Almonds 1 ounce (22 nuts) 3.3 Pistachio nuts 1 ounce (49 nuts) 2.9 Pecans 1 ounce (19 halves) 2.7

Vegetables Serving size Total fiber (grams)* Artichoke, cooked 1 medium 10.3 Peas, cooked 1 cup 8.8 Broccoli, boiled 1 cup 5.1 Turnip greens, boiled 1 cup 5.0 Sweet corn, cooked 1 cup 4.6 Brussels sprouts, cooked 1 cup 4.1 Potato, with skin, baked 1 medium 4.0 Tomato paste 1/4 cup 2.7 Carrot, raw 1 medium 1.7 *Fiber content can vary between brands.

Source: High-fiber foods - MayoClinic.com

Great Sources of Fiber Here

More information on diabetes management and sugar control at Diabetes and Sugar Management

Salba Proven to Decrease CVD Risk Factors in Type 2 Diabetic

Salba Plant


There is growing evidence that whole grains may play an important role in the prevention of chronic disease. Major health agencies studies around the world, including the Food and Drug Administration–suggest a strong inverse relationship between increased consumption of whole-grain foods and reduced risk of diabetes and CVD . Populations that consume three or more servings per day may benefit from the heart protective benefits of whole grain.

The main sources of whole grains in the diet are bread and breakfast cereals, which are relatively nutrient-depleted foods due to aggressive industrial processing.

Salba is a new generation of whole grain produced by Salba Corporation, Buenos Aires, Argentina. Salba is a white-color variety from the original herbaceous plant Salvia hispanica L., which is _90% black grain and is known as a “running food” and used as both food and remedy by the ancient Aztecs. Salba is a pleasant-tasting grain that can easily be incorporated into a variety of baked products or just sprinkled onto yogurt, salad, soup, etc. With its rich nutrient composition, compared with most whole grains currently recommended, Salba represents the highest known whole-food source of dietary fiber and then-3 polyunsaturated fatty acid (PUFA),_-linolenic acid (ALA), in nature. In addition, it is an exceptionally rich source of vegetable protein, calcium, magnesium, iron, and antioxidants (i.e., total antioxidant capacity is 70 per gram of Salba). As all these nutrients have been implicated in lowering CVD risks, and as they occur naturally in Salba, we hypothesized that simple addition of Salba to conventional treatment may reduce CVD risk factors when added to the diet of individuals with well-controlled type 2 diabetes.

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More information on diabetes management and sugar control at Diabetes and Sugar Management

Fiber Facts - by Anne Ehmer

Summary: Fiber plays a very important role in a healthy diet. Fiber is found in plants, and dietary fiber –the kind of fiber we eat- comes to us inside the fruits, vegetables and grains we eat

Fiber plays a very important role in a healthy diet. Fiber is found in plants, and dietary fiber –the kind of fiber wheat- comes to us inside the fruits, vegetables and grains wheat. Fiber provides no calories, as it cannot be digested by humans. Why is it so important then?Fiber adds bulk to the diet. This bulk aids digestion by making food move faster through the system; not only preventing constipation but preventing the absorption of unhealthy substances as well. Fiber also protects the intestinal wall. With this function in mind, fiber helps to prevent diabetes, heart disease and diverticulitis, which sometimes develops into colon cancer.

Fiber makes you feel full faster and keeps you satisfied for longer, a priceless function when you are trying to control your weight.

DAILY RECOMMENDED AMOUNT OF FIBER -
Older children, teenagers and adults should aim to have 20-35 grams fiber per day. Fresh fruit, vegetables and cereals should be introduced to younger children, but without counting grams. The amount of food young children should eat in a day doesn’t allow to reach this level of fiber in their diet.

WAYS WITH FIBER
The way to ensure adequate fiber intake is to eat a variety of foods, including more fruits, vegetables, whole grains, cereals, and dried beans and peas. If you are not having enough, add fiber to your diet gradually. Water aids the passage of fiber through the digestive system, so drink plenty of fluids. Take a few weeks to build up the amount of fiber in your diet to avoid discomfort. When you don’t peel fruits and vegetables, you are actually getting some more fiber. Cooked food may actually increase your fiber intake by decreasing the volume of the food that you eat. Eating fiber rich food is beneficial, no matter if it is cooked or raw.

HOW TO GET FIBER
There are two types of fiber: soluble and insoluble. Soluble fiber attracts water and turns to gel during digestion, slowing it. Soluble fiber is found in oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables. Soluble fiber has been scientifically proven to lower cholesterol, which can help prevent heart disease. Insoluble fiber is found in foods such as wheat bran, vegetables, and whole grains. Insoluble fiber seems to speed the passage of foods through the stomach and intestines.

THE DARK SIDE OF FIBER
Eating too much fiber in a short period of time can cause bloating and cramps. This usually goes away once the natural bacteria in the digestive system get used to the increase in fiber in the diet. This is the reason to take some weeks to reach the recommended amount of fiber. It has been mentioned that too much fiber may interfere with the absorption of minerals such as iron, zinc, magnesium, and calcium. As high fiber foods are usually also rich in minerals, this should not take your sleep away. However, consider this effect in the case of young children.

TIP
If you swallow a sharp object by accident –a little piece of broken glass, for instance- eat artichokes and asparagus -bread also helps. Their bulky fiber will wrap the object helping it to go through without causing injure.

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