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A High Fiber Food Chart For A High Fiber Diet

This high fiber food chart provides a listing of high fiber foods which can help you adapt to a healthier diet. Foods with a high fiber content can help with managing your weight, and lowering your risk of chronic disease.

What Are High Fiber Foods?

Food can be divided in three main groups, those rich in fiber, those which contain a minimum amount of fiber and those which have none or very little fiber. A food is regarded as having high fiber content if it has more than 5g of fiber per serving. A high fiber diet is important for overall health as fiber helps the intestines move their contents along. It also contributes to other processes such as maintaining blood glucose and cholesterol levels. Fiber is neither absorbed nor digested and comes in two forms, soluble and insoluble.

Insoluble fiber, such as bran, has a major role in adding bulk to stool and helps prevent constipation by preventing hard stools. It is important to note that your high fiber diet should be accompanied by fluid intake. Drink at least eight glasses of water a day to keep your system healthy.

Benefits Of A High Fiber Diet

Fibre is a natural and easy way to keep our bodies healthy. It is also thought to be able to control weight by having a filling effect. Lack of fiber in the diet can lead to constipation which in turn can lead to diverticulitis, a disease associated with the colon. Other diseases associated with low fibre diets include, irritable bowel syndrome, heart disease, haemorrhoids, diabetes and certain cancers. A high fiber food chart can help you obtain the recommended 25-30 grams of fibre you need each day.

Food High In Fiber

Foods rich in fiber are numerous and are easy to include in everyday meals. Fruits and vegetables have high fiber content and this content increases if eaten unpeeled. Nuts, seeds and pulses are also rich in fiber and can be included in everyday meals. Cereals such as bread, pasta and rice have high fiber content but this varies on how the cereal has been processed. The outer layer of the grain is the richest source of the fiber. Highly processed cereals have this outer layer removed and thus have lower fiber content than the unprocessed cereal.

Listing Of High Fiber Foods

Food Serving Size Fiber
Bananas 1 medium 3g
Rasberries 1 cup 8g
Peach 1 medium 2g
Orange 1 medium 4g
Avocado 1 medium 11g
Broccoli 1 cup 5g
Carrots 1 large 4g
Potatoes 1 medium 5g
Bran Cereals 1 cup 20g
Oats 1 cup 12g
Pasta 1 cup 6g
Rice 1 cup 8g
Kidney Beans 1 cup 13g
Chickpeas 1 cup 12g
Sunflower Seeds 1/4 cup 3g
Lentils 1 cup 15g
Sweetcorn 1 cup 10g
Dried Figs 3 figs 10g


Remember, by using the high fiber food chart you can increase the amount of fiber in your diet, in turn you will be adapting a healthier diet, preventing the risk of developing chronic diseases and it can also be used as a way to help you lose weight. Switch to a high fiber diet gradually to give your body time to adapt, a rapid switch may cause abdominal discomfort and this may be avoided by increasing the fiber content in your diet slowly everyday.

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Disclaimer: The information provided on this website is for reference purposes only, and is not intended as medical or professional advice. Always consult a healthcare professional before commencing a diet or exercise program

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