What should I eat to get enough fiber?
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M$5 Answers
To get enough fibers mean: 30 to 38 grams of fiber every day for men and 21 to 25 grams of fiber every day for women. It is the recommendation by the many expert of nutrition. A high-fiber diet has been found to help prevent many diseases of the alimentary canal and different types of cancerous cells/tissues.
Chickpeas, or garbanzo beans, have 13 grams of fiber. The cranberry bean contains 18 grams of fiber and 17 grams of protein. Now have a look the following to measure an equivalent of a cup fruits/foods that contain the following grams of fiber:
1. A cup of peas has 9 grams of fiber.
2. A cup of bran flakes has about 7 grams of fiber and a cup of oatmeal has 4 grams of fiber.
3. A cup of whole wheat spaghetti has over 6 grams of fiber and whole wheat bread has about 2 grams of fiber per slice.
4. A cup of prunes contains 8 grams of fiber (prunes/plums contain insoluble fiber in the skin and soluble fiber in the pulp).
5. One cup of artichoke hearts contains 14 grams of fiber (one medium artichoke contains 6.5 grams of fiber).
6. One-cup of Brussels sprouts contains 7 grams of fiber.
7. One 3-inch diameter fruit (legumes, bran, prunes, and quinoa are the others) of Asian pear contains a whopping 10 grams of fiber.
8. One-cup of quinoa seeds contain 10 grams of fiber.
9. A quarter-cup of almonds has 4 grams of fiber.
10. A cup of black beans or lentils contains a whopping 15 grams of fiber.
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M$
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M$Here in Spain we don't have the facility, but when I lived in England, the supermarkets in-store bakeries used make the most delicious wholemeal and granary bread, they would also slice it for you. Because regrettably, the bread you buy here is, lets try to be kind, not of the same quality, I now have a breadmaking machine and every visiting Brit is under orders to bring me wholemeal bread flour. The smell of the fresh baked bread is amazing and it's an easy and tasty way to get your fiber.
It's not so difficult to get enough fiber, just avoid processed foods as much as possible and eat plenty of fruit and vegetables.
Trying to be delicate here, I think it is possible you are having a little too much fiber, to little and you get constipation, too much and the effect is as you describe.
I have found a website with a list of high fiber foods which may help. (3rd)
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Hm... I eat lots of beans in various Mexican dishes that I love, so perhaps you are right... The yogurt does seem to be helping, though.
When I saw you mention beans, I instantly thought of that brilliantly funny Mel Brooks film Blazing Saddles, there a spot in the film were they are all sat around the campfire eating shedloads of beans, I bet you can guess the result! Yogurt is great especially the bio type ones.
I also see to it that my diet is rich with foods that are high in fiber. I chose to eat whole grain breads and bagels. I also eat lots of dried fruits like raisins, dates, and prunes.
I found this list of food that are rich with fiber and these might serve as your guide:
For grain products include whole grain breads, buns, muffins, and bagels
Bran flakes : all Bran, Red River Cereal, Corn Bran cereal and Whole Wheat
Shreddies : pastas that are whole wheat, and whole grains like barley, popcorn, corn and brown rice
Fruits: All the types of berries like blackberries, raspberries, blueberries and strawberries, oranges, apple including the skin and pear
Vegetables that are high in fiber content are spinach, green peas, dried peas and beans, lima beans, black-eyed beans, chick peas, lentils. Also include nuts and seed like almonds, whole flaxseed and soynuts.
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“According to the American Dietetic Association, the daily goal for fiber intake is between 20 and 35 grams. However, the average intake in the United States is only 12 to 15 grams. In contrast, people in China consume as much as 77 grams of fiber per day. Children also need fiber, although in different amounts than adults. For children up to age 18, the recommended daily dose (in grams) is determined by adding five to a child's age. For example, a seven-year-old child would need 12 grams of fiber a day.”
Here is the list of fiber-rich foods:
FRUIT AMOUNT FIBER (grams)
Apples with skin 1 medium 5.00
Apricot 3 medium 0.98
Apricots, dried 5 pieces 2.89
Banana 1 medium 3.92
Blueberries 1 cup 4.18
Cantaloupe, cubes 1 cup 1.28
Figs, dried 2 medium 3.74
Grapefruit 1/2 medium 6.12
Orange, navel 1 medium 3.40
Peach 1 medium 2.00
Peaches, dried 3 pieces 3.18
Pear 1 medium 5.08
Plum 1 medium 1.00
Raisins 1.5 oz box 1.60
Raspberries 1 cup 8.34
Strawberries 1 cup 3.98
VEGETABLES AMOUNT FIBER (grams)
Avocado (fruit) 1 medium 11.84
Beets, cooked 1 cup 2.85
Beet greens 1 cup 4.20
Bok choy, cooked 1 cup 2.76
Broccoli, cooked 1 cup 4.5
Brussels sprouts 1 cup 2.84
Cabbage, cooked 1 cup 4.20
Carrot 1 medium 2.00
Carrot, cooked 1 cup 5.22
Cauliflower, cooked 1 cup 3.43
Cole slaw 1 cup 4.00
Collard greens, cooked 1 cup 2.58
Corn, sweet 1 cup 4.66
Green beans 1 cup 3.95
Celery 1 stalk 1.02
Kale, cooked 1 cup 7.20
Onions, raw 1 cup 2.88
Peas, cooked 1 cup 8.84
Peppers, sweet 1 cup 2.62
Pop corn, air-popped 3 cups 3.60
Potato, baked w/skin 1 medium 4.80
Spinach, cooked 1 cup 4.32
Summer squash, cooked 1 cup 2.52
Sweet potato, cooked 1 cup 5.94
Swiss chard, cooked 1 cup 3.68
Tomato 1 medium 1.00
Winter squash, cooked 1 cup 5.74
Zucchini, cooked 1 cup 2.63
CEREAL, GRAINS, PASTA AMOUNT FIBER (grams)
Bran cereal 1 cup 19.94
Bread, whole wheat 1 slice 2.00
Oats, rolled dry 1 cup 12.00
Pasta, whole wheat 1 cup 6.34
Rice, dry brown 1 cup 7.98
BEANS, NUTS, SEEDS AMOUNT FIBER (grams)
Almonds 1 oz 4.22
Black beans, cooked 1 cup 14.92
Cashews 1 oz 1.00
Flax seeds 3 tbs 6.97
Garbanzo beans, cooked 1 cup 5.80
Kidney beans, cooked 1 cup 13.33
Lentils, red cooked 1 cup 15.64
Lima beans, cooked 1 cup 13.16
Peanuts 1 oz 2.30
Pistachio nuts 1 oz 3.10
Pumpkin seeds 1/4 cup 4.12
Soybeans, cooked 1 cup 7.62
Sunflower seeds 1/4 cup 3.00
Walnuts 1 oz 3.08
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