Fiber-Rich Foods – Top Choices

Fiber-Rich Foods – Top Choices

Most individuals in the US consume half or less of the amount of fiber recommended each day. Fiber can decrease your risk of colon and other cancers, aid in the prevention of diverticulitis/diverticulosis, decrease blood cholesterol levels, and increase satiety, which can assist weight loss efforts.

While more research is needed, fiber’s health benefits seem to reach outside the list above, to possibly aiding in the prevention of diabetes and cardiovascular disease as well.

Current daily fiber intake recommendations:
– Adults aged 50 and younger:
Men: 38 grams
Women: 25 grams
– Adults greater than 50 years:
Men: 30 grams
Women: 21 grams

– Average US adult’s fiber intake: 15 grams per day

Top Fiber-Rich Foods:
– Bran – oat bran, wheat bran, bran cereal
– Beans – all dried beans, lentils
– Berries – all kinds
– Whole grains – try oats, barley, rye, whole wheat flour, wild rice
– Sweet Peas – frozen green or split peas
– Greens – turnip, mustard, collard, spinach
– Nuts & Seeds – Almonds, pistachios, cashews, peanuts, sunflower seeds
– Squash – yellow crookneck squash, spaghetti squash, zucchini
– Brassica or Cruciferous Vegetables – broccoli, cauliflower, Brussels sprouts, red cabbage
– Potatoes – Russet, red, sweet
– Fruits – bananas, pears, oranges, apples, prunes, raisinns, dried fruits
– Exotic Fruits/Vegetables – jicama, starfruit, hearts of palm, guava, lotus root, avocado, edamame
– Fortified Foods – cereals, milks, beverages, granola bars made with extra fiber

Information Obtained from: Today’s Dietitian, July 2008