High Fiber Foods

There are many benefits of adding some high fiber foods to our diets. The positive effects of dietary fiber have been the subject of numerous health articles and they range from weight loss to lowering our risk of heart disease. Fiber not only improves our health, but it can fill us up and reduce mid-meal hunger pangs. Because dietary fiber is not actually digested by the body, it helps fill up the stomach and aids in digestion as food passes through our body. As you start adding more high fiber foods to your diet, be sure to drink plenty of water. This helps the fiber properly dissolve and expand, and it also is the world’s best thirst-quencher (It’s also zero calories, caffeine & chemical free, and can be quite economical if you have a clean source!)

Dietary fiber comes in two forms:

1. Soluble – Soluble fiber dissolves in water and can be found in oat bran, oatmeal, beans, citrus fruits, apples, and carrots. Soluble fiber is credited as a good way to lower cholesterol levels in our blood.
2. Insoluble - Insoluble fiber aids the digestive system by moving material through quicker. This type of fiber is sought after to relive constipation and can be found in vegetables, nuts, wheat flour, and wheat bran.

When we eat sugary foods, our bodies get a quick source of energy and usually leave us craving more energy shortly thereafter. When we eat high fiber foods, we get a more gradual energy release and a stomach full of food that takes longer to digest. Why does this matter? If we go to the vending machine and chose a candy bar, we’ll satisfy our hunger for a little bit but we’ll looking for more sugar in less than an hour. If we chose popcorn, we’re more likely to be satisfied for a longer period of time…not to mention consuming far fewer calories and grams of fat.

Below is a table of high fiber foods and their calories, if you’re counting calories. See which foods appeal to you and would be good substitutes for some of your existing snacks or meal items. I started eating oat bran for breakfast a few years ago and have really enjoyed it the fact that it fills me up; it helped reduce my cholesterol levels, and it’s an overall warm and tasty meal. See what foods below can help improve your overall health, and help you attain your fitness goals:

Table: High Fiber Foods

Food	Calories	Fiber (grams)
Almonds - 1/4 cup	56	2.4
Apple - medium	70	4.0
Baked beans - canned	180	16.0
Baked potato - 7 oz	140	5.0
Banana - medium 8"	100	3.0
Beans, Pinto - 1/2 cup	160	16.0
Beans, Lima - 1/2 cup	150	5.8
Beans, Kidney - 1/2 cup	95	9.7
Beans, Green - 1/2 cup	10	2.1
Bread, white (2)	160	1.9
Bread, rye (2)	110	5.8
Bread, wheat (2)	120	6.0
Broccoli - 1/2 cup, raw	20	4.0
Carrots - 1/2 cup	20	3.4
Cereal, Cheerios - 1 cup	100	3.0
Cereal, All Bran - 1/2 cup	90	10.4
Cereal, Oatmeal Squares - 1 cup	210	5.0
Cereal, Cornflakes - 3/4 cup	70	2.6
Cereal, Rice Krispies - 1.25 cups	120	0.0
Cereal, Wheaties - 1 cup	100	2.0
Cereal, Raisin Bran - 1 cup	200	5.0
Chick peas - 1/2 cup	90	6.0
Corn, 1/2 cup	65	5.0
Cranberries, 1/2 cup	245	4.0
Lentils - 1/2 cup	190	6.5
Macaroni (Pasta) - 1 cup	200	5.7
Oatmeal - 3/4 cup	210	7.6
Oat bran - 1/2 cup	200	18.6
Orange - medium	70	2.4
Peach - medium	40	2.5
Pear - medium	90	4.0
Peas, green - 1/2 cup	60	9.1
Popcorn, 94% FF - 6 tbsp	240	8.0
Rice, white - 1/2 cup	80	2.0
Rice, brown - 1/2 cup	85	5.5
Spinach, cooked - 1/2 cup	25	6.9
Strawberries - 1 cup	45	3.0

The next time you reach for the cookie jar or make a run for the vending machine, try some of the high fiber foods above for a snack. They’ll satisfy your hunger and help improve the health of your heart. Try packing a baggie of cut vegetables or a piece of fruit if you’re on the go. High fiber foods can help get you on the path to eating right…and eating less!

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