The Top Twenty
Fiber Foods
This is by no
means an exhaustive list, but it's a great beginning
to high fiber
foods that can easily
be added to your daily diet that will be highly
beneficial to your health.
-
Dried beans, peas, and
other legumes. This includes
baked beans, kidney beans, split peas, dried peas,
dried limas, garbanzos, pinto beans, and black
beans.
- Bran
cereals.
Bran Buds and All-Bran top this list, but 100% Bran,
Raisin Bran, Most and Cracklin’ Bran are also
excellent sources of high fiber.
- Fresh or
frozen lima beans, both butter bean and baby lima
beans.
- Fresh or
frozen green peas.
- Dried fruit,
topped by figs, apricots and dates.
- Raspberries,
blackberries, and strawberries.
- Sweet corn,
doesn’t matter whether it's on the cob or cut off in
kernels.
- Whole-wheat
and other whole-grain cereal products.
Rye, oats,
buckwheat, and stone-ground cornmeal are all high in
fiber.
Bread, pastas, pizzas, pancakes, and muffins made
with whole-grain flours are an important part of a
healthy eating plan.
- Broccoli –
wonderfully high in fiber!
- Baked potato
with the skin. (The skin when crisp is the best part
for fiber.) Mashed and boiled
potatoes are good, too – but not French
fries; they are high in fat. **Try cutting up a
potato lengthwise with skin, lay in a single
layer on a cookie sheet, brush with olive oil
and lightly season. Bake at 425 degrees
until they are golden and pierces easily with
fork.
Homemade healthy French fries!
- Green snap
beans, pole beans, and broad beans (also known as
Italian beans.**
- Plums,
pears, and apples – because the skin is edible, and
because all are high in pectin.
- Raisins and
prunes.
Not as high on the list as other dried fruits, but
still very valuable.
- Greens i.e.,
dark green lettuce, spinach, beet greens, kale,
collards, Swiss chard, and turnip greens.
- Nuts,
especially almonds, Brazil nuts, peanuts, and
walnuts.
A word of caution to eat these sparingly because of
their high fat content.
- Cherries.
- Bananas.
- Carrots.
- Coconut
(dried or fresh).
- Brussels
sprouts.
It’s not hard at
all to see the benefits of
making fiber a part of your daily health
plan. All you have to do is
make sure you incorporate some of these delightful foods
daily in your diet.
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