DIET AND FITNESS:

Fiber Rich Foods
Related Links
Eggplants Help to Lower Your Cholesterol

Quinoa-Ancient Grain Is the New Superfood

Bowel Movements Indicate Your Overall Health

Foods That Shrink Your Waist

Foods to Lower Your Blood Pressure

Ideal Breakfast for Diabetics

February 20, 2008, last updated June 11, 2016

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
Cancer Institute, 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.


27. Eggplants. A cup of cooked
eggplant has 2.5 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
"
DIETS AND FITNESS











BOWEL MOVEMENTS

INTESTINES-KEEP THEM
HEALTHY

HOW MUCH IS TOO MUCH
SALT

HOW MUCH SALT IS IN MY
FOOD

SALT CONTENT OF COMMON
FOODS

150,000 DIE FROM EXCESS
SALT

I HAVE HIGH BLOOD
PRESSURE!

FOODS THAT LOWER YOUR
BLOOD PRESSURE

INFLAMMATION INSIDE
THE BODY

FAT--IT'S ALIVE!

WHY WE GO SOFT IN THE
MIDDLE

WHY EUROPEANS ARE
THINNER


MY HEART ATTACK

CANCER SURVIVORS
BRAIN HEALTH

>CROSSWORD
PUZZLES
>LEARNING
>MEMORY LOSS


MONEY AND BUDGET

RESOURCES

AMERICAN HEART
ASSOCIATION

LINKS AND RESOURCES


Home  > Healing Foods  >
You Are Here
COLLECTIVE
WIZDOM.COM

Healthy Body, Healthy Mind, Healthy Life


Register

Privacy Policy

Editorial Policy

Meet Our Medical and Fitness Experts

Contact Us

Disclaimer : All information on www.collectivewizdom.com is for educational purposes only. It is not a substitute for professional medical advice. For
specific medical advice, diagnoses, and treatment, please consult your doctor.  
(c) copyright collectivewizdom.com 2007 -2016 and all prior years. All rights reserved

Collectivewizdom,LLC is located at 340 S Lemon Ave #2707 Walnut, CA 91789
Subscribe in a reader
zucchinis
A cup of zucchini  has 6 grams of fiber.
"Leftover Veggie Omelet".  Nothing is better
than an omelet made from yesterday's leftover
veggies.  We use 3 egg whites and one yolk, all
whipped to make it bigger without adding more
calories. Fill it with a mix of leftover vegetables
from dinner -broccoli, beans, red peppers,
whatever you like.  Mix in onions sauteed in
olive oil.  The side is a slice of low salt lox. This  
Leftover Veggie Omelet is a great start for those
of us who need to watch our salt, sugar and
waist lines.