Jun 24 2009
Foods That Help You Get 30 Grams of Fiber a Day
Eating 30 grams of fiber a day can help you stay thin and healthy. Fiber helps you feel fuller longer. It also helps pull the fat through your system and helps you digest your food.
Here’s a list of high fiber foods that can help you get 30 grams of fiber a day:
- Raspberries, 8g per cup
- Artichoke, 10g medium
- Peas, 9g per cup
- Split peas, 16g per cup
- Lentils, 16g per cup
- Black beans, 15g per cup
- Lima beans, 13g per cup
- Baked beans, 10g per cup
- Brocolli, 5g per cup
- Turnip greens, 5g per cup
- Sweet corn, 5g per cup
- Pear, 5g
- Apple, 5g
- Oat bran muffin, 5g
- Bran flakes, 5g
- Brussel Sprouts, 4g per cup
- Potato, 4g medium with skin
- Sunflower seeds, 4g per 1/4 cup
- Oatmeal, 4g per cup
- Popcorn, 4g per 3 cups
- Brown rice, 4g per cup
- Figs dried, 4g per 2
- Blueberries, 4g per cup
- Strawberries, 3g per cup
- Banana, 3g
- Orange, 3g
- Almonds, 3g per oz
- Pistachio nuts, 3g per oz
- Pecans, 3g per oz
- Tomato paste, 3g per 1/4 cup
- Carrot, 2g medium
- Bread (rye, whole wheat or multi grain), 2g per slice
- Raisins, 2g per 1-1/2oz box
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