Recipes For Easy Fast Weight Loss Plans

Ingredients:

This list of high fiber foods with fiber content is vitally important to your health. It makes it easy to increase the high fiber foods in your diet. Most Americans only get about 10 grams of fiber a day. That's not nearly enough. You need 30 to 40 grams of fiber a day for optimum health. The list of high fiber foods below can help you reduce your risk of constipation, hemorrhoids, high cholesterol, high blood sugar, obesity, colon cancer, diabetes and heart disease. Wow! That's a lot of benefits.

Preparation:

List of High Fiber Foods FRUIT Apples with skin 1 medium FIBER 5.00 (grams) Apricot 3 medium FIBER 0.98 (grams) Apricots, dried 5 pieces FIBER 2.89 (grams) Banana 1 medium FIBER 3.92 (grams) Blueberries 1 cup FIBER 4.18 (grams) Cantaloupe, cubes 1 cup FIBER 1.28 (grams) Figs, dried 2 medium FIBER 3.74 (grams) Grapefruit 1/2 medium FIBER 6.12 (grams) Orange, navel 1 medium FIBER 3.40 (grams) Peach 1 medium FIBER 2.00 (grams) Peaches, dried 3 pieces FIBER 3.18 (grams) Pear 1 medium FIBER 5.08 (grams) Plum 1 medium FIBER 1.00 (grams) Raisins 1.5 oz box FIBER 1.60 (grams) Raspberries 1 cup FIBER 8.34 (grams) Strawberries 1 cup FIBER 3.98 (grams) VEGETABLES Avocado 1 medium FIBER 11.84 (grams) Beets, cooked 1 cup FIBER 2.85 (grams) Beet greens 1 cup FIBER 4.20 (grams) Bok choy, cooked 1 cup FIBER 2.76 (grams) Broccoli, cooked 1 cup FIBER 4.5 (grams) Brussels sprouts 1 cup FIBER 2.84 (grams) Cabbage, cooked 1 cup FIBER 4.20 (grams) Carrot 1 medium FIBER 2.00 (grams) Carrot, cooked 1 cup FIBER 5.22 (grams) Cauliflower, cooked 1 cup FIBER 3.43 (grams) Corn, sweet 1 cup FIBER 4.66 (grams) Green beans 1 cup FIBER 3.95 (grams) Celery 1 stalk FIBER 1.02 (grams) Kale, cooked 1 cup FIBER 7.20 (grams) Onions, raw 1 cup FIBER 2.88 (grams) Peas, cooked 1 cup FIBER 8.84 (grams) Peppers, sweet 1 cup FIBER 2.62 (grams) Pop corn, air-popped 3 cups FIBER 3.60 (grams) Potato, baked w/skin 1 medium FIBER 4.80 (grams) Spinach, cooked 1 cup FIBER 4.32 (grams) Summer squash, cooked 1 cup FIBER 2.52 (grams) Sweet potato, cooked 1 cup FIBER 5.94 (grams) Tomato 1 medium FIBER 1.00 (grams) Winter squash, cooked 1 cup FIBER 5.74 (grams) Zucchini, cooked 1 cup FIBER 2.63 (grams) CEREAL, GRAINS, PASTA Bran cereal 1 cup FIBER 19.94 (grams) Bread, whole wheat 1 slice FIBER 2.00 (grams) Oats, rolled dry 1 cup FIBER 12.00 (grams) Pasta, whole wheat 1 cup FIBER 6.34 (grams) Rice, dry brown 1 cup FIBER 7.98 (grams) BEANS, NUTS, SEEDS Almonds 1 oz FIBER 4.22 (grams) Black beans, cooked 1 cup FIBER 14.92 (grams) Cashews 1 oz FIBER 1.00 (grams) Flax seeds 3 tbs FIBER 6.97 (grams) Garbanzo beans, cooked 1 cup FIBER 5.80 (grams) Kidney beans, cooked 1 cup FIBER 13.33 (grams) Lentils, red cooked 1 cup FIBER 15.64 (grams) Lima beans, cooked 1 cup FIBER 13.16 (grams) Peanuts 1 oz FIBER 2.30 (grams) Pistachio nuts 1 oz FIBER 3.10 (grams) Pumpkin seeds 1/4 cup FIBER 4.12 (grams) Soybeans, cooked 1 cup FIBER 7.62 (grams) Sunflower seeds 1/4 cup FIBER 3.00 (grams) Walnuts 1 oz FIBER 3.08 (grams)