Flax seed Ispaghol or psyllium www.healthcastle.com Fiber plays an important role in our health.

Well-known benefits of dietary fiber include the prevention of constipation, hemorrhoids, and diverticulitis, as well as weight management. In addition, soluble fiber can help decrease blood cholesterol levels. With the recommended daily fiber intake at 38 grams for adult males (19-50 years) and 25 grams for women, it is really handy to get to know some high fiber foods to make sure you get enough. Understand the Fiber Claims For a food item to be labeled as "high fiber," it has to contain more than 5 grams of fiber per serving. "A good source of fiber" must contain 2.5-4.9 grams of fiber per serving, while a claim of "more" or "added fiber" means it contains at least 2.5 grams more fiber per serving than the reference food. HIGH FIBER FOODS FOR A HIGH FIBER DIET Grain Products: Whole grain products are rich in both soluble and insoluble fiber. Levels of fiber differ dramatically across brands and products, so make sure you always read the label and look for at least 5 grams of fiber per serving. Here are some good ideas to start off your search: whole grain breads, buns, bagels, muffins breakfast cereals with at least 5 g of fiber per serving such as All Bran, Fiber One, Smart Bran, and Go Lean Cooked cereal such as Red River and Oat Bran whole-wheat pastas whole grains such as barley, popcorn, corn and brown rice Fruits: Fruits are excellent sources of many vitamins and antioxidants, but not all fruits are high in fiber, as some of them are mostly water. Choose these ones if you would like a fiber boost: dried fruits such as apricots, dates, figs, prunes and raisins berries such as blackberries, blueberries, raspberries and strawberries oranges, apple with skin, avocado, kiwi, mango and pear

Vegetables: Like fruits, vegetables are amazing sources of many nutrients but not necessarily high in fiber. The following are known for their high fiber contents: dark leafy greens such as spinach and Swiss chard broccoli and cauliflower eggplant squash celery green peas tomatoes dried peas and beans such as kidney beans, lima beans, black-eyed beans, chick peas and lentils Nuts and Seeds: Nuts and seeds come up just about everywhere in nutrition halls of fame, and why would fiber be an exception? Adding nuts and seeds, such as almonds, whole flaxseeds, and soy nuts to your diet is a delicious way to up your fiber intake. The Bottom Line Although it is important to add more fiber to your diet, make sure you don't go overboard all at once! Add fiber slowly and gradually to avoid unpleasant gastrointestinal symptoms such as bloating, gas and cramps. // HIGH FIBER FOODS LIST with TOTAL FIBER GRAMS (g) Fresh & Dried Fruit Apples with skin Apricot Apricots, dried Banana Serving Fiber Size (g) 1 5.0 medium 3 1.0 medium 4 pieces 2.9 1 3.9 medium

Blueberries 1 cup 4.2 Cantaloupe, 1 cup 1.3 cubes 2 Figs, dried 3.7 medium 1/2 Grapefruit 3.1 medium Orange, 1 3.4 navel medium 1 Peach 2.0 medium Peaches, 3 pieces 3.2 dried 1 Pear 5.1 medium 1 Plum 1.1 medium 1.5 oz Raisins 1.6 box Raspberries 1 cup 6.4 Strawberries 1 cup 4.4 Grains, Serving Beans, Nuts Size & Seeds Almonds 1 oz Black beans, 1 cup cooked Bran cereal 1 cup Bread, whole 1 slice wheat Brown rice, 1 cup dry Cashews 1 oz Flax seeds 3 Tbsp. Fiber (g) 4.2 13.9 19.9 2.0 7.9 1.0 6.9

Garbanzo beans, cooked Kidney beans, cooked Lentils, red cooked Lima beans, cooked Oats, rolled dry Quinoa (seeds) dry Quinoa, cooked Pasta, whole wheat Peanuts Pistachio nuts Pumpkin seeds Soybeans, cooked Sunflower seeds Walnuts Vegetables Avocado (fruit) Beets, cooked

1 cup

5.8

1 cup 1 cup 1 cup 1 cup

11.6 13.6 8.6 12.0

1/4 cup 6.2 1 cup 1 cup 1 oz 1 oz 8.4 6.3 2.3 3.1

1/4 cup 4.1 1 cup 8.6

1/4 cup 3.0 1 oz 3.1

Serving Fiber Size (g) 1 11.8 medium 1 cup 2.8

Beet greens Bok choy, cooked Broccoli, cooked Brussels sprouts, cooked Cabbage, cooked Carrot

1 cup 1 cup 1 cup 1 cup 1 cup

4.2 2.8 4.5 3.6 4.2

1 2.6 medium 5.2 3.4 4.0 2.6 4.6 4.0 1.1 7.2 2.9 8.8 2.6 3.6 4.8 4.3

Carrot, 1 cup cooked Cauliflower, 1 cup cooked Cole slaw 1 cup Collard greens, 1 cup cooked Corn, sweet 1 cup Green beans 1 cup Celery 1 stalk Kale, 1 cup cooked Onions, raw 1 cup Peas, 1 cup cooked Peppers, 1 cup sweet Pop corn, 3 cups air-popped Potato, 1 baked w/ medium skin Spinach, 1 cup cooked

Summer squash, 1 cup cooked Sweet 1 potato, medium cooked Swiss chard, 1 cup cooked 1 Tomato medium Winter squash, 1 cup cooked Zucchini, 1 cup cooked

2.5

4.9 3.7 1.0 6.2 2.6