Fiber Foods

The Real Facts about High Fiber Foods

Executive Summary by Brandon H. Masters

foods high fiber

As a matter of fact, a high fiber diet promotes healthy cholesterol levels. When the wrong type of cholesterol accumulates in your blood and arteries, it can block the flow of blood to your heart and the result can be life-threatening.

Cholesterol is a waxy substance made predominantly by the liver. Cholesterol also creates bile salts, as well as sex and adrenal hormones. According to the National Institutes of Health, your LDL cholesterol level should be below 130 mg/DL, and your HDL level above 40 mg/DL.

This is where a high fiber diet can do magic. It helps to maintain healthy cholesterol levels. Unicity International, a global health and wellness company conducted a study and found that supplements of soluble and insoluble dietary fiber boosted HDL and lowered LDL. When it is in the intestines, fiber decreases re-absorption of cholesterol from a meal.”

Another study focusing on more than 150 Hispanic men and women revealed that consuming soluble fiber resulted in a significant decrease in LDL levels by speeding the elimination of waste from the intestines. It also prevents bile from reentering the body.

How Much Fiber Do You Need

Most experts recommend 20 to 35 grams of fiber per day. In some countries people take in 100 grams of fiber every day; they have very low incidence of heart diseases.

Fiber is found in vegetarian foods.

Fiber is indigestible with no fattening calories.

Fiber is divided into two types: soluble and insoluble. Soluble fiber exits the stomach slowly, and takes the toxins with it through the digestive tract. Insoluble fiber sweeps toxins off the walls of the intestines.

List of High Fiber Foods and Fiber Content

Executive Summary by Olinda Rola

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. 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.

Check out my other post on: Bread Recipes and Protein Foods