DIET AND FITNESS:
Fiber Rich Foods
Related Links
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Foods That Shrink Your Waist
Foods to Lower Your Blood Pressure
Ideal Breakfast for Diabetics
February 20, 2008, last updated March 14, 2013
By Susan M. Callahan, Associate Editor and Featured Columnist
All of us know the importance of eating fiber. It helps your
digestion. It even helps to control your weight by keeping you
full. But a new report has given us an even more important
reason to eat fiber --it keeps you alive longer.
In a February 2011 study from Dr. Yikyung Park of the National
Camcer Institue, researchers examined the dietary records of
400,000 retirees between the ages of 50 and 71. The retirees
filled out surveys in 1995 and 1996 from which the researchers
calculated how much fiber each consumed on a daily basis.
Then, 15 years later, the researchers compared death records
with the names of the participants.
What they discovered was startling. Fiber increases your life
expectancy. Those who ate the most fiber (29 grams for men
and 26 grams for women) experienced a 22% lower mortality
from all causes than those who ate the least amount of daily
fiber (13 grams for men and 11 grams for women). Deaths
from all causes -- including heart disease, stroke, cancer --
were reduced.
The implication is clear --- you should consume at least the
USDA recommended amounts of fiber (28 grams for men and
26 grams for women) each day to improve your chances of
living longer.
List of Fiber-Rich Foods
Here is a list of fiber-rich foods for your reference.
25 Fiber Rich Foods
This list can serve as a general guide. For more specific calorie
and fiber content of particular foods, to estimate your daily and
weekly quotas, refer to the alphabetical chart that follows:
1. Broccoli
One cup of steamed broccoli has between 4.5 grams and 5
grams of broccoli.
2. Bran cereals
Topping this list are Bran Buds and All-Bran, which has 12
grams of fiber per serving, but 100% Bran, Raisin Bran, Most
and Cracklin' Bran are also excellent sources.
3. Lima beans
One cup of cooked lima beans has 13.2 grams fiber
4. Fresh or frozen green peas. A cup has 8.8 grams of fiber.
5. Dried fruit, topped by figs, apricots and dates
6. Raspberries, blackberries and strawberries
Raspberries are the best choice for fiber. They have 8 grams of
fiber per cup. Blueberries have 3.5 grams of fiber per cup and
strawberries have 3 grams.
7. Sweet corn.
A cup of corn has 4 grams of fiber. (Read more about whether
corn is dangerous for your health.)
8. Whole-wheat and other whole-grain cereal products.
Rye, oats, buckwheat and stone-ground cornmeal are all high
in fiber. Whole grain bread and pastas.
9. Dried beans, peas, and other legumes.This includes baked
beans, kidney beans, split peas, dried limas, garbanzos, pinto
beans and black beans
10. 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, which
contain a high percentage of fat. A baked potato about the size
of a cup with the skin on has about 3 grams of fiber.
11. Green snap beans, pole beans, and broad beans
(These are packaged frozen as Italian beans, in Europe they
are known as haricot or french beans.) A cup of snap beans or
haricots (where one cup is 8 ounces) has 16 grams of fiber.
12. Plums, pears, and apples
A medium-sized apple is the size of a baseball. A medium apple
has 4.4 grams of fiber per cup. A medium-sized Pears have 5.5
grams of fiber.
13. Raisins
A cup of raisins has 5.5 grams of fiber.
14.Spinach
A cup of spinach has 4.3 grams of fiber.
15. Nuts
Especially almonds, Brazil nuts, peanuts, and walnuts
(Consume these sparingly, because of their high fat content.).
23 almonds have 3.5 grams of fiber. 14 walnut halves (7 whole
walnuts) have 2 grams of fiber.
16. Cherries
17. Bananas
A cup of sliced bananas has approximately 4 grams of fiber.
18. Carrots
A medium carrot of about 7 to 8 inches length has 1.7 grams of
fiber.
19. Coconut
(dried or fresh-but both are high in fat content).
20. Brussels sprouts
21. Prunes
5 prunes have 3 grams of fiber.
22. Beet greens
Beet greens have between 5 and 6 grams of fiber per cup.
23. Kale
A cup of kale has 5 grams of fiber.
24. Collards
Collard greens have 5 grams of fiber per cup.
25. Turnip greens
Turnip greens have 5 grams of fiber per cup.
26. Zucchini and Squash
A cup of zucchini or squash has 6 grams of fiber.
Related Links: Life Expectancy Calculator / Foods to Shrink
Your Waist/ White Tea Fights Obesity / Foods to Lower
Cholesterol / Ideal Breakfast to Lower High Blood Pressure /
Fast Walkers Live Longer -New Report / Foods That Fight
Depression / Fiber Content Chart
Quinoa-The New Superfood
Links: "Fiber, colon cancer, diverticulosis, diverticulitis,
hemorrhoids, fistula and fissure, F- Plan Diet" by Audrey Eyton "
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