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Eating for Good Health: Top Fiber-Filled Food Picks

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Constipation related image Photo: Getty Images

While this will go away after your system gets over its initial shock, you might be better off slowly adding more fiber to your diet over a period of 3 or 4 weeks. Also be sure to drink adequate amounts of water (about 8 glasses per day) to help fiber pass through your digestive system.

As you compile your next grocery list, then, be sure to choose several items from this list of top high-fiber foods, and take your first step toward better health.

Fiber-rich Foods and Their Fiber Content

  1. Split peas: 1 cup cooked = 16.3g
  2. Lentils: 1 cup cooked = 15.6g
  3. Black beans: 1 cup cooked = 15g
  4. Lima beans: 1 cup cooked = 13.2g
  5. Artichoke: 1 medium cooked = 10.3g
  6. Peas: 1 cup cooked = 8.8g
  7. Raspberries: 1 cup = 8g
  8. Whole-wheat pasta: 1 cup cooked = 6.2g
  9. Barley: 1 cup pearled, cooked = 6g
  10. Pear: 1 medium unpeeled = 5.5g
  11. Bran flakes: 3/4 cup = 5.3g
  12. Oat bran muffin: 1 medium = 5.2g
  13. Broccoli: 1 cup boiled = 5.1g
  14. Turnip greens: 1 cup boiled = 5g
  15. Apple: 1 medium unpeeled = 4.4g


Medline Plus
American Dietetic Association
Mayo Clinic

Reviewed June 2, 2011
Edited by Alison Stanton

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We value and respect our HERWriters' experiences, but everyone is different. Many of our writers are speaking from personal experience, and what's worked for them may not work for you. Their articles are not a substitute for medical advice, although we hope you can gain knowledge from their insight.


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