Best High Fiber Foods
How many grams of fiber do you need each day to maintain good digestion?
Hi, I’m Dr. Mary Ann Block, Physician, Author and Medical Director of The Block Center in Dallas/Fort Worth, here for About.com. In this video, I’ll show you the best foods for a high fiber diet, including high fiber fruits, vegetables, and other food.Fiber is an essential nutrient for good digestion of foods. It helps the functioning of your digestive tract, and helps you feel full. You need about 25 grams of fiber each day. So, let’s take a look at some vegetables that are high in fiber.Avocados. One medium avocado usually contains 12 grams of fiber. One cup of collard greens contains 5 grams of fiber. Other vegetables high in fiber are beans, carrots, chick peas, eggplant, and lima beans.Half a cup of broccoli contains about 3 grams of fiber, but keep in mind that it’s also goitrogenic - that means that, if consumed raw, regularly and in substantial quantity - it could promote thyroid enlargement and can potentially cause hypothyroidism. Other vegetables high in fiber but also goitrogenic are brussels sprouts, cabbage, and spinach.Now, moving on to the highest fiber fruits. A lot of dried fruit is high in fiber. Dried figs, for example, contain a lot of fiber, just 3 of them contain about 10 grams of fiber. But, keep in mind that dried fruits generally do contain more calories.If you’re watching your intake of calories, you might op for lower sugar options or whole fruit.Eating one medium apple, for example, will give you about 4 grams of fiber. Also great are blackberries, raspberries and blueberries, half a cup of each equals about 4 grams of fiber.Other high fiber fruits are: mango, guava, and pear.Other foods that are high in fiber: whole grain bread, bran cereal, and nuts: almonds, peanuts, walnuts and cashews. Split peas are a great source of fiber too, 1 cup contains about 16 grams of fiber. And 1 cup of whole-wheat spaghetti contains about 6 grams of fiber.There you go! The best foods for increasing your fiber intake. For more videos and articles about foods and diet, visit health.about.com. Thanks for watching!