What Are High Fiber Foods? Chart, Needs, and More

## High Fiber Foods Chart

| Food | Fiber (grams) |

|---|---|

| Beans (kidney) | 15 |

| Oatmeal | 4 |

| Whole-wheat bread | 2 |

| Brown rice | 2 |

| Pears | 5 |

| Strawberries | 3 |

| Oranges | 3 |

| Carrots | 3 |

| Broccoli | 2 |

| Lentils | 15 |

Fiber Needs

The recommended daily fiber intake for adults is 25 grams for women and 38 grams for men. Most people in the United States only consume about 15 grams of fiber per day.

Benefits of Fiber

Fiber is an important part of a healthy diet. It can help to:

* Lower cholesterol and blood sugar levels

* Reduce the risk of heart disease, stroke, type 2 diabetes, and some types of cancer

* Promote weight loss

* Keep you feeling full and satisfied

* Improve digestion and regularity

How to Increase Your Fiber Intake

There are many ways to increase your fiber intake, including:

* Eating more whole grains, fruits, and vegetables

* Choosing whole-wheat bread, pasta, and rice

* Adding beans, lentils, or nuts to your meals

* Snacking on high-fiber foods, such as fruits, vegetables, or popcorn

Tips for Increasing Your Fiber Intake

* Start slowly and gradually increase your fiber intake over time to avoid bloating and gas.

* Drink plenty of water when you increase your fiber intake to help prevent constipation.

* Choose whole grains over refined grains whenever possible.

* Make half of your plate vegetables and fruits at each meal.

* Snack on high-fiber foods, such as fruits, vegetables, or popcorn.

* Add beans, lentils, or nuts to your meals.

Conclusion

Fiber is an important part of a healthy diet. It can help to lower cholesterol and blood sugar levels, reduce the risk of heart disease, stroke, type 2 diabetes, and some types of cancer, promote weight loss, and keep you feeling full and satisfied. By making some simple changes to your diet, you can easily increase your fiber intake and reap the many benefits it has to offer.

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