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    GMN5153   24,710
SparkPoints
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high fiber food list

Wednesday, May 18, 2011

Our Healthy Habit is Increase your fiber intake..here's a list..


HIGH FIBER FOODS LIST with TOTAL FIBER GRAMS (g)

Fresh & Dried Fruit Serving Size Fiber (g)
Apples with skin
1 medium
5.0
Apricot
3 medium
1.0
Apricots, dried
4 pieces
2.9
Banana
1 medium
3.9
Blueberries
1 cup
4.2
Cantaloupe, cubes
1 cup
1.3
Figs, dried
2 medium
3.7
Grapefruit
1/2 medium
3.1
Orange, navel
1 medium
3.4
Peach
1 medium
2.0
Peaches, dried
3 pieces
3.2
Pear
1 medium
5.1
Plum
1 medium
1.1
Raisins
1.5 oz box
1.6
Raspberries
1 cup
6.4
Strawberries
1 cup
4.4

Grains, Beans, Nuts & Seeds
Serving Size Fiber (g)
Almonds
1 oz
4.2
Black beans, cooked
1 cup
13.9
Bran cereal
1 cup
19.9
Bread, whole wheat
1 slice
2.0
Brown rice, dry
1 cup
7.9
Cashews
1 oz
1.0
Flax seeds
3 Tbsp.
6.9
Garbanzo beans, cooked
1 cup
5.8
Kidney beans, cooked
1 cup
11.6
Lentils, red cooked
1 cup
13.6
Lima beans, cooked
1 cup
8.6
Oats, rolled dry
1 cup
12.0
Quinoa (seeds) dry
1/4 cup
6.2
Quinoa, cooked
1 cup
8.4
Pasta, whole wheat
1 cup
6.3
Peanuts
1 oz
2.3
Pistachio nuts
1 oz
3.1
Pumpkin seeds
1/4 cup
4.1
Soybeans, cooked
1 cup
8.6
Sunflower seeds
1/4 cup
3.0
Walnuts
1 oz
3.1

Vegetables Serving Size Fiber (g)
Avocado (fruit)
1 medium
11.8
Beets, cooked
1 cup
2.8
Beet greens
1 cup 4.2
Bok choy, cooked
1 cup 2.8
Broccoli, cooked
1 cup 4.5
Brussels sprouts, cooked
1 cup 3.6
Cabbage, cooked
1 cup 4.2
Carrot
1 medium
2.6
Carrot, cooked
1 cup
5.2
Cauliflower, cooked
1 cup
3.4
Cole slaw
1 cup
4.0
Collard greens, cooked
1 cup
2.6
Corn, sweet
1 cup
4.6
Green beans
1 cup
4.0
Celery
1 stalk
1.1
Kale, cooked
1 cup
7.2
Onions, raw
1 cup
2.9
Peas, cooked
1 cup
8.8
Peppers, sweet
1 cup
2.6
Pop corn, air-popped
3 cups
3.6
Potato, baked w/ skin
1 medium
4.8
Spinach, cooked
1 cup
4.3
Summer squash, cooked
1 cup
2.5
Sweet potato, cooked
1 medium
4.9
Swiss chard, cooked
1 cup
3.7
Tomato
1 medium
1.0
Winter squash, cooked
1 cup
6.2
Zucchini, cooked
1 cup
2.6
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  Member Comments About This Blog Post:

MICHELE0008 5/18/2011 12:12PM

    Thanks for the list Gail! Some good foods for mixing things up!

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DEBBIEDAY 5/18/2011 11:34AM

    emoticon Great list! Thanks for posting!!!

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KIBAISREADY 5/18/2011 11:21AM

    Thanks for sharing.... I'm all about High fiber foods... emoticon

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ANEWTATIANA 5/18/2011 9:58AM

    Thanks for typing this up! Printed it and taped it up alongside my low GI and super foods lists.
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BHOLMAN1005 5/18/2011 8:02AM

    Wow that really helps thank you emoticon emoticon

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