Power up on bran. Oat bran is high in soluble fiber, which has been shown to lower blood cholesterol levels while wheat and rice bran are high in insoluble fiber, which prevent get things moving in the bathroom.
Wheat bran 1 ounce 12 g
Oat bran 1 ounce 12 g
Corn bran 1 ounce 22 g
Beans beans are good for your heart, the more you eat the more you ..... well we all know the childish rhyme but beans also pack a mean fiber punch.
Kidney beans 1 cup 16 g
Navy beans 1 cup 19 g
Garbanzo beans 1 cup 12 g
Many already know that berries are huge on the antioxidant scale but not too many know that they are pretty high in fiber too!
Raspberries 1 cup 8 g
Elderberries 1 cup 10 g
Blackberries 1 cup 8 g
A simple change like switching from refined grains to their whole grain varieties can make a big difference to your daily fiber bottom line.
Spaghetti (whole wheat) 1 cup 6 g
Popcorn, air popped 3 cups 4 g
Brown rice 1 cup 4 g
Bulgur 1 cup 8 g
From sweet frozen peas to dried and mushy peas, theres no denying that they are full of fiber.
Peas, split 1 cup 16 g
Peas, green 1 cup 14 g
Peas (edible podded) 1 cup 5 g
Dark Leafy Greens
Leafy greens are rich in vitamins, minerals, beta-carotene and yes fiber too!
Turnip greens 1 cup 5 g
Mustard greens 1 cup 5 g
Collard greens 1 cup 5 g
Spinach 1 cup 4 g
Nuts & Seeds
Along with healthy fats and protein, nuts and seeds can help you get your daily allowance of fiber too.
Pistachio nuts 1 ounce 3 g
Almonds 1 ounce 4 g
Sesame seeds 1/4 cup 4 g
Flaxseed 1 ounce 8 g
Winter and summer squashes make delicious side dishes and it helps they also contain generous helpings of fiber.
Summer scallop squash 1 cup 5 g
Hubbard squash 1 cup 7 g
Acorn squash 1 cup 9 g
Zucchini squash 1 cup 3 g
Brassica vegetables are well known for their cancer preventing benefits but they also help with daily fiber intake too.
Savoy cabbage 1 cup 4 g
Broccoli 1 cup 5 g
Brussels sprouts 1 cup 6 g
Cauliflower 1 cup 5 g
Potatoes are the top vegetable crop in the world and with good reason. Along with the calories and Vitamin C it provides, it's also pretty high up on the fiber scale too.
Red potato, flesh and skin 1 medium 3 g
Russet potato, flesh and skin 1 medium 4 g
Sweet potato, flesh and skin 1 medium 4 g
Natures dessert is served. Along with delicious flavors and textures and all the vitamins and minerals they contain, fruits are also a good source of fiber.
Pear 1 medium 6 g
Orange 1 medium 4 g
Apple 1 medium 4 g
Prunes, dried 1/2 cup 6 g
Fortified Fiber Products
Fortified foods are big business these days but try and go for low to no-added-sugar varieties for overall health
Weight Watcher's Flakes 'N Fiber 1/2 cup 9 g
Silk Soy Milk Plus Fiber 1 cup 5 g
Bob's Red Mill Organic High Fiber Hot Cereal 1/3 cup, dry 10 g