Fiber Rich Foods

If you are looking to improve your health, or maintain it, you will want to add some fiber rich foods to your diet. They help your body to eliminate waste, fill you up, and they taste great too!

But...here's a crazy idea for you:Don't eat something just because it's high in fiber. Or vitamin C. Or for treatment of any disease. That's not what food is about.

Here's a line that makes the hair on the back of my neck stand up: "Foods that heal!" That's insane.

Everyone knows that the body heals itself. You don't have to put a piece of broccoli on a cut to stop the bleeding. You can't heal the flu with a piece of celery. Your body was created to heal.

It uses the food you eat to do it though. If you have poor quality building materials, you'll have a poor quality building.

Fruits and Vegetables

We need to eat a full spectrum of fresh healthy food, in season. If you do that, your body will have all the vitamins, minerals, protein, energy, and fiber that it needs.

So let's talk a little bit about fiber.

The best sources of fiber are fruits, nuts, seeds and vegetables that can easily be found and eaten daily. Most of them are quite inexpensive, and many of them you probably already eat. Grains and beans contain fiber as well, but since they are not an integral part of Smart Healthy Eating, they are not included in this fiber rich foods list.

Wheat and other grains are not included because they can be toxic, and actually slow down your digestive tract. See the foods that cause constipation page for more information on that.

If you are following the healthy eating guidelines then you will be getting all the fiber your need, without trying at all.

For the curious however, here our list of the most fiber rich foods.

All of these foods will give you the most health benefits if eaten fresh, raw and unpeeled. Here's a quick list of the heavy hitters:

Fruits

Name Serving Fiber (grams)
Guava (found in ethnic markets)
1 cup
(9g)
Pears
1
(5g)
Kiwi fruit)
2
(4g)
Berries
1 cup
(3g)
Apples
1 Medium
(3g)
Mangos
1 cup
(3g)
Oranges
1 Medium
(3g)
Bananas
1
(3g)
Figs
1
(3g)
Plums
2 or 3
(2g)
Cherries
1 Cup
(2g)

Vegetables

Name Serving Fiber (grams)
Avocado
1 cup
(16g)
Tomatoes (sun dried)
1
(14g)
Artichoke
1
(7g)
Parsnips
1/4 pound
(6g)
Peas
1/4 pound
(6g)
Brussel Sprouts
1/4 pound
(4g)
Green Beans
1/4 pound
(4g)
Cabbage
1/4 pound
(4g)
Broccoli
1/4 pound
(3g)
Mushrooms
1/4 pound
(3g)
Asparagus
1/4 pound
(2g)

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