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Foods High in Fiber, Getting Daily Fiber Naturally
Too little dietary fiber can be a bad thing. Too much dietary fiber can be a bad thing. So what's a dieter to do?
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Are you suffering from Fiberitis - not knowing quite where to place your Fiber Faith? Although bombarded by bottles, tablets, wafers and pills - there is a natural option.
With commercials and ads running rampant on the lack of fiber in the modern day diet - it's a little 'overblown'. Wait. Let's amend that. Actually, its A LOT overblown. Commercial ads make it appear next-to-impossible to consume the required fiber grams. As a solution, they suggest that the consumer race right out to the store and purchase their miracle product - as in pronto.
Hooey aside, the majority of individuals in good health - and even those in not-so-good health can easily grab their recommended dietary fiber from simple, delicious foods. Our list of foods that are rich in fiber content is posted below but before we get to that, let's do a comparison of natural fiber versus fiber supplements.
- Both fiber supplements and natural dietary fiber create tiny explosions within the body - in one form or another.
- Because fiber supplements must be purchased, there is an added expense to the budget - and many fiber supplements are as rich in cost as they are in fibery benefits.
- Although most fiber supplements do not create a dependency, an individual who takes them on a regular basis is actually doing just that: depending upon the supplement to perform a job that can be naturally performed by Mother Nature.
- Another thing to consider is that fiber supplements must be processed by the body and can be taxing on the digestive system when compared with the processing of natural fiber sources.
How fiber supplements compare to natural dietary fiber:
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Symptoms |
Fiber Supplements |
Natural Dietary Fiber |
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Bloating |
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Gas |
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Added Expense |
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Dependence |
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Processing Woes |
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Choking Risks |
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- Just reading the warnings on a fiber supplement product can be alarming. One common warning prescribes drinking at least 8 ounces of water and standing or sitting for a number of minutes to ensure that the product doesn't become lodged inside the throat - thus presenting a choking risk.
List of High Fiber Content Foods
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FOODS RICH IN FIBER |
SERVING SIZE |
DIETARY FIBER GRAMS |
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Brussels Sprouts |
1/2 cup, boiled |
3.4 fiber grams |
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Sweet Potato |
1-4 ounce |
3.4 fiber grams |
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Pumpkin |
1/2 cup canned |
3.4 fiber grams |
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Dates |
5 medium |
3.5 fiber grams |
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Egg Noodles |
1 Cup-Cooked |
3.5 fiber grams |
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Prickly Pear |
1 medium |
3.7 fiber grams |
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Chestnuts |
1 ounce |
3.7 fiber grams |
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Kumquats |
5 medium |
3.7 fiber grams |
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Wheat Germ |
1/4 Cup-Toasted |
3.7 fiber grams |
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Parsnips |
1/2 cup |
3.8 fiber grams |
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Raisins-Seedless |
1/2 cup |
3.9 fiber grams |
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Oatmeal |
3/4 Cup-Cooked |
3.9 fiber grams |
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Strawberries |
1 cup |
3.9 fiber grams |
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Raisins-Golden |
1/2 cup |
3.9 fiber grams |
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Barley |
1/2 cup cooked |
12.3 fiber grams |
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Pumpkin Seeds |
1 ounce |
3.9 fiber grams |
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Wheatena |
3/4 Cup-Cooked |
4.0 fiber grams |
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Bulgur Wheat |
1/2 Cup-Cooked |
4.1 fiber grams |
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Pine Nuts |
1 ounce |
4.1 fiber grams |
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Breadfruit |
about 3 ounces |
4.2 fiber grams |
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Pear-Fresh |
1 medium |
4.3 fiber grams |
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Currants, Black |
1 cup |
4.4 fiber grams |
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Artichoke Hearts |
1/2 cup, boiled |
4.4 fiber grams |
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Coconut, flaked |
1 ounce |
4.7 fiber grams |
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Guava |
1 medium |
4.9 fiber grams |
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Figs |
3 medium |
5.0 fiber grams |
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Apple, Fresh |
1 large |
5.1 fiber grams |
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Figs-Dried |
3 medium |
5.2 fiber grams |
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Peach-Dried |
5 halves |
5.3 fiber grams |
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Spaghetti-Wheat |
1 Cup-Cooked |
5.4 fiber grams |
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Apples-Dried |
10 rings |
5.6 fiber grams |
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Ralston |
3/4 Cup-Cooked |
6.0 fiber grams |
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Blackberries-Fresh |
1 cup |
7.2 fiber grams |
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Raspberries |
1 cup |
6.0 fiber grams |
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Bran-Corn |
2 Tablespoons-Raw |
7.9 fiber grams |
Daily Recommend Fiber
So how much fiber do you need? The official recommendation for dietary fiber is 25 - 30 grams per day. Of course, that recommendation is actually an example because fiber needs vary from one individual to the next due to weight, body composition, age and so forth.
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Although many fiber commercials leaves an individual with the impression that they must munch all day in order to intake sufficient dietary fiber, the TRUTH is that one can EASILY meet the daily fiber recommendation DELICIOUSLY with the minimal of foods. As an example by consuming the following, Jan has met her daily fiber requirement naturally - and yes, quite deliciously by enjoying foods that contain nutrients that her body requires:
- 1/2 cup cook barley
- 1 cup of fresh blackberries
- 1 large apple
Wheat is Sweet When it Comes to Fiber Content
When seeking natural sources of dietary fiber, the following food groups stand out:
- Grains
- Fruits
- Vegetables
- Nuts & Seeds
Although nuts reside within the Protein Group, meats and eggs tend to be lacking in notable dietary fiber content.
In Summary: For concerns about fiber supplements vs natural fiber, meet with your doctor as there are cases in which an individual may be prescribed a fiber supplement due to dietary restraints and/or regularity issues. However, for most individuals - getting fiber from natural sources is healthier, less taxing on the budget and the body.
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