A list of high fiber foods helps you know which foods to

include in daily meal planning. Obtaining adequate fiber is an

important part of a healthy lifestyle. However, too many people

do not obtain sufficient fiber each day, which results in poor

bowel function and constipation.

Whether obtained from the list of high fiber foods or from

fiber supplements, the recommended daily fiber consumption

should be about 25-30 grams for an adult. The typical adult in

the USA averages about 11 grams of fiber per day according to

the American Dietetic Association.

The walls of plant cells are the sources of dietary fiber. Here

are typical high fiber foods along with the approximate number

of grams of fiber they contain. Fiber contents shown below on

the list of high fiber foods are for a food quantity of 1/2 cup

unless otherwise noted:

• Bananas, 3 grams - medium 8" long

• Beans, 6-10 grams - baked beans, black beans, great northern

beans, kidney beans, garbanzos, pinto beans, white beans

• Berries, 4-5 grams - blackberries, raspberries

• Bran Cereals, 5-10 grams - All-Bran, Bran Buds, 100% Bran,

Raisin Bran

• Bread, 4-7 grams - 2 slices whole wheat, pumpernickel,

seven-grain

• Broccoli, 4-5 grams

• Brussels Sprouts, 2 grams

• Carrots, 3-4 grams

• Dried Figs, 10 grams - 3 figs

• Fruit, 4 grams - medium apple, medium pear

• Green Beans, 2 grams - broad beans, pole beans, snap beans

• Greens, 4-6 grams - beet greens, collards, kale, spinach,

turnip greens

• Lentils, 6 grams

• Lima Beans - 4-6 grams

• Peas, 7-9 grams - black-eyed peas, green peas

• Potatoes, 4-5 grams - medium baked Idaho or sweet potato

• Sweet Corn, 5 grams

Using the list of high fiber foods and including more of the

foods from the list can help increase daily fiber consumption

so important for normal bowel function. Also important is that

adequate liquid be present for good bowel function. Each fiber

particle will actually absorb liquid in the colon and help

facilitate the desired regular movement along in the bowels.

If you make changes to your diet to include more of the foods

from the list of high fiber foods, take it easy. Just add a few

grams at a time so the intestinal tract can adjust. If after a

few weeks you are still not having a daily bowel movement, you

may wish to add a fiber supplement. The best fiber supplements

are psyllium made from ground-up psyllium seeds or rice bran.

Don't expect to notice better bowel movements overnight as it

may take several weeks for your body and elimination system to

improve. The payoff will be that wastes are eliminated along

with the toxins from your system instead of your body

reabsorbing them.