Dietary Fiber Food List

Written by Diet Bites

Filling your daily diet with dietary fiber can assist in ridding sluggishness.

Having a little trouble with constipation difficulties lately?

Well, don't allow constipation to drag your body down - take a little action and get back into the swing of things.

Best Home Remedy for Constipation, Adding Daily Dietary Fiber

There are several natural home remedy solutions for constipation, and one of the best is to add fiber to the daily diet.

Oddly enough, the more stinky the raw foods, the better. Broccoli, cabbage, cauliflower, brussel sprouts and onions all assist in combating constipation.

What do these fabulous five have in common?  Yeah, they are all raw and when eaten in their natural state, provide the best means of fiber.

List of Foods Rich in Dietary Fiber

FOODS RICH IN DIETARY FIBER

SERVING SIZE

GRAMS

Apple, Fresh

1 large

5.1

Apples, Dried

10 rings

5.6

Barley

1/2 cup cooked

12.3

Blackberries-Fresh

1 cup

7.2

Brussels Sprouts

1/2 cup, boiled

3.4

Chestnuts

1 ounce

3.7

Coconut, flaked

1 ounce

4.7

Currants, Black

1 cup

4.4

Dates

5 medium

3.5

Egg Noodles

1 Cup-Cooked

3.5

Figs

3 medium

5.0

Figs, Dried

3 medium

5.2

Guava

1 medium

4.9

Kumquats

5 medium

3.7

Oatmeal

3/4 Cup-Cooked

3.9

Parsnips

1/2 cup

3.8

Peach, Dried

5 halves

5.3

Pear, Fresh

1 medium

4.3

Prickly Pear

1 medium

3.7

Pumpkin

1/2 cup canned

3.4

Pumpkin Seeds

1 ounce

3.9

Raisins, Golden or Dark Seedless

1/2 cup

3.9

Raspberries

1 cup

6.0

Spaghetti, Wheat

1 Cup-Cooked

5.4

Strawberries

1 cup

3.9

Sweet Potato

1-4 ounce

3.4

Wheat Germ

1/4 Cup-Toasted

3.7

Dietary Fiber Assists in Digestion

When adding foods that are rich in dietary fiber to your meal plates and at snack times, be sure that you get an adequate amount of liquids throughout your day. Without such, the fiber will just molt in the gut; the liquids is the trigger that puts things into motion, thus delivering all of those healthy benefits associated with fiber.

How much dietary fiber do these Vegetable Jewels contain?

Let's have a peek as well as view other foods that contain significant dietary fiber and that can fit nicely into almost any weight loss plan or healthy diet.

The daily recommended intake for fiber is 25 to 30 grams per day. Let's see how Dieter Toto gets her recommended amount of dietary fiber over the course of three days without have to add any form whatsoever of commercialized fiber formulas. These are the foods that she inserted into her diet:

Dietary Fiber Diet Plan Built Around Raw Foods

Fiber Diet, Day 1

Total Dietary Fiber Grams for Day 1 Equal Approximately 33 grams

Breakfast Menu

1 serving of whole oats with skim milk and a spoon of sugar
1 slice of whole grain toast with a pat of light margarine
3 dried figs
coffee, no sugar or creamer

Morning Snack

1 fresh apple

Lunch Menu

Lean ham, reduced fat cheese on sandwich prepared with a splash of yellow mustard, lettuce and sliced tomato.
1/2 cup of low fat cottage cheese
Diet Soda

Afternoon Snack

Carrot and Celery Sticks

Dinner

3 ounces of broiled fish
1 cup of egg noodles
side salad mix of lettuce, tomato, cucumber and light salad dressing
unsweetened tea

Bedtime Snack

1 cup of fresh blackberries

Fiber Diet, Day 2

Total Dietary Fiber Grams for Day 2 Equal Approximately 35 grams

Breakfast Menu

Scrambled Egg Sandwich - scrambled eggs between two toasted slices of whole grain bread
coffee, no sugar or creamer

Morning Snack

1 fresh pear

Lunch Menu

1 cup Spaghetti + 1/2 cup of marinara sauce
1 whole grain bread stick with a pat of light margarine
1 side salad mix of dark greens, cherry tomatoes, sliced cucumber & low fat salad dressing
unsweetened tea

Afternoon Snack

One ounce of pumpkin seeds

Dinner

1 small oven roasted chicken breast
1 whole grain biscuit
1/2 cup of cooked barley
1/2 cup of cooked carrot
unsweetened tea 

Bedtime Snack

skim milk
1/4 cup of golden seedless raisins

Fiber Diet, Day 3

Total Dietary Fiber Grams for Day 3 Equal Approximately 45 grams

Breakfast Menu

1 cup of bran cereal (14 grams dietary fiber)
skim milk
1 slice of whole grain toast with 1 pat of light margarine
coffee, black

Morning Snack

1 cup of strawberries

Lunch Menu

1 chef salad containing lean meat, leafy green vegetables, chopped tomato, sliced cucumber, mushrooms and reduced fat salad dressing.
1 whole grain roll
diet soda

Afternoon Snack

skim milk
1 guava

Dinner

1 serving of Asian stir fry prepared with lean chicken, broccoli florets, water chestnuts and one ounce of chestnuts served with reduced fat Asian sauce.
1 low fat vegetable egg roll
3 fortune cookies
unsweetened tea

Bedtime Snack

skim milk
5 medium dates

 

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