High fiber foods list

For a great health, it is recommended to have 30 to 40 grams of fiber rich foods daily. Remember the consumption of high fiber foods can help to reduce your risk of developing hemorrhoids, constipation, diverticulosis, high cholesterol, obesity, high level of glucose in the blood, heart disease, colon cancer and diabetes. This high fiber foods table below makes it easy for you to increase fiber in your diet.

HIGH FIBER FOODS LIST with TOTAL FIBER GRAMS (g)

Fresh & Dried Fruit	Serving Size	Fiber (g)
Apples with skin	1 medium	5.0
Apricot	3 medium	1.0
Apricots, dried	4 pieces	2.9
Banana	1 medium	3.9
Blueberries	1 cup	4.2
Cantaloupe, cubes	1 cup	1.3
Figs, dried	2 medium	3.7
Grapefruit	1/2 medium	3.1
Orange, navel	1 medium	3.4
Peach	1 medium	2.0
Peaches, dried	3 pieces	3.2
Pear	1 medium	5.1
Plum	1 medium	1.1
Raisins	1.5 oz box	1.6
Raspberries	1 cup	6.4
Strawberries	1 cup	4.4

Grains, Beans, Nuts & Seeds	Serving Size	Fiber (g)
Almonds	1 oz	4.2
Black beans, cooked	1 cup	13.9
Bran cereal	1 cup	19.9
Bread, whole wheat	1 slice	2.0
Brown rice, dry	1 cup	7.9
Cashews	1 oz	1.0
Flax seeds	3 Tbsp.	6.9
Garbanzo beans, cooked	1 cup	5.8
Kidney beans, cooked	1 cup	11.6
Lentils, red cooked	1 cup	13.6
Lima beans, cooked	1 cup	8.6
Oats, rolled dry	1 cup	12.0
Quinoa (seeds) dry	1/4 cup	6.2
Quinoa, cooked	1 cup	8.4
Pasta, whole wheat	1 cup	6.3
Peanuts	1 oz	2.3
Pistachio nuts	1 oz	3.1
Pumpkin seeds	1/4 cup	4.1
Soybeans, cooked	1 cup	8.6
Sunflower seeds	1/4 cup	3.0
Walnuts	1 oz	3.1

Vegetables	Serving Size	Fiber (g)
Avocado (fruit)	1 medium	11.8
Beets, cooked	1 cup	2.8
Beet greens	1 cup	4.2
Bok choy, cooked	1 cup	2.8
Broccoli, cooked	1 cup	4.5
Brussels sprouts, cooked	1 cup	3.6
Cabbage, cooked	1 cup	4.2
Carrot	1 medium	2.6
Carrot, cooked	1 cup	5.2
Cauliflower, cooked	1 cup	3.4
Cole slaw	1 cup	4.0
Collard greens, cooked	1 cup	2.6
Corn, sweet	1 cup	4.6
Green beans	1 cup	4.0
Celery	1 stalk	1.1
Kale, cooked	1 cup	7.2
Onions, raw	1 cup	2.9
Peas, cooked	1 cup	8.8
Peppers, sweet	1 cup	2.6
Pop corn, air-popped	3 cups	3.6
Potato, baked w/ skin	1 medium	4.8
Spinach, cooked	1 cup	4.3
Summer squash, cooked	1 cup	2.5
Sweet potato, cooked	1 medium	4.9
Swiss chard, cooked	1 cup	3.7
Tomato	1 medium	1.0
Winter squash, cooked	1 cup	6.2
Zucchini, cooked	1 cup	2.6

Table via: commonsensehealth

Points to remember,

• Hemorrhoids are natural; they are cushions of tissue that swell gently to facilitate the process of elimination. They are noticeable only when they begin to swell too much.
• Hemorrhoids are very common and more than half of the population will develop hemorrhoids, usually after the age 30.
• The majority person suffers in silence for a long period before seeking medical advice.

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