When making a high fiber diet plan menu,there are some foods that are much higher in dietary fiber content than others even among those foods which contain fiber.
It makes sense to try to make use of those items that are the highest in fiber in your meals.
Beans and Legumes are far and away the big suppliers of dietary fiber. A concentrated effort to include some kind of beans or peas in your meals will almost take care of your fiber needs by itself. However, that is probably not practical for most people.
Listed below are the top 20 Foods that are high in dietary fiber. As you look at the list ideas will surely come to mind as to how you can combine some of your favorite foods with high fiber choices to pump up the total intake of fiber in your own high fiber diet menu.
1 Dried beans, peas, and other legumes
This includes baked beans, kidney beans, split peas, dried limas, garbanzos, pinto beans and black beans.
2. Bran cereals
Topping this list are Bran Buds and All-Bran, but 100% Bran, Raisin Bran, Most and Cracklin' Bran are also excellent sources.
3. Fresh or frozen lima beans, both Fordhook and baby limas
4. Fresh or frozen green peas
5. Dried fruit, topped by figs, apricots and dates
6. Raspberries, blackberries and strawberries
7. Sweet corn, whether on the cob or cut off in kernels
Whole-wheat and other whole-grain cereal products.
Rye, oats, buckwheat and stone-ground cornmeal are all high in fiber. Bread, pastas, pizzas, pancakes and muffins made with whole-grain flours.
9. Broccoli-very high in fiber!
10. Baked potato with the skin
(The skin when crisp is the best part for fiber.) Mashed and boiled potatoes are good, too-but not french fries, which contain a high percentage of fat.
Green snap beans, pole beans, and broad beans
(These are packaged frozen as Italian beans, in Europe they are known as haricot or french beans.)
12. Plums, pears, and apples
The skin is edible, and are all high in pectin.
13 Raisins and prunes Not as high on the list as other dried fruits (see #5) but very valuable.
14. Greens Including spinach, beet greens, kale, collards, swiss chard and turnip greens.
15. Nuts Especially almonds, Brazil nuts, peanuts, and walnuts (Consume these sparingly, because of their high fat content.).
19. Coconut (dried or fresh-but both are high in fat content).
20. Brussels sprouts
Here is just one example of how quickly good fiber choices can add up over the course of your daily meals.
Breakfast (fiber in grams)
1 Cup Bran flakes with skim milk (5g)
2 dried apricot halves (1.7g)
1 medium banana (3.1g)
Total fiber for meal: (9.8g)Mid morning
1 medium apple with skin (4.4g)Lunch
2 slices whole wheat bread (6.0g)
Chicken breast (0g)
2 slices large tomato (.4g)
1 medium orange (3.4g)
4 oz. strawberry yogurt (.3g)
Total fiber for meal (10.1g)Mid afternoon
1 cup whole strawberries (2.9g)Dinner
1 medium-sized baked potato with skin (3.8g)
1 cup canned baked beans (10.4g)
2 Tbsp grated cheddar cheese (0g)
1 medium pork chop pan fried (0g)
Total fiber for meal (14.2g)
Total fiber for the day (41.4g)
Your biggest advantage when trying to develop a high fiber diet plan menu is to realize that you don’t have to eat straight bran or beans to get the fiber you need.
All you have to do is be aware of the choices that you have that will help you increase your total, try to pick from the high yield groups, and combine them with other foods you are already consuming.
The benefits of increasing the dietary fiber in your diet greatly outweigh the inconvenience involved. Give yourself time to develop new habits, and reap the benefits.
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