The Top Twenty Fiber Foods

[Duer 157099]

Whilst doing some Googling in reference to another thread (specifically, how do prunes produce their laxative effect--still unanswered in case anybody knows the answer), I found this helpful list. So it is being posted as a PSA of sorts.

1. Dried beans, peas, and other legumes
This includes baked beans, kidney beans, split peas, dried limas, garbanzos, pinto beans and black beans.
2. Bran cereals
Topping this list are Bran Buds and All-Bran, but 100% Bran, Raisin Bran, Most and Cracklin' Bran are also excellent sources.
3. Fresh or frozen lima beans, both Fordhook and baby limas
4. Fresh or frozen green peas
5. Dried fruit, topped by figs, apricots and dates
6. Raspberries, blackberries and strawberries
7. Sweet corn, whether on the cob or cut off in kernels
8. Whole-wheat and other whole-grain cereal products.
Rye, oats, buckwheat and stone-ground cornmeal are all high in fiber. Bread, pastas, pizzas, pancakes and muffins made with whole-grain flours.
9. Broccoli-very high in fiber!
10. Baked potato with the skin
(The skin when crisp is the best part for fiber.) Mashed and boiled potatoes are good, too-but not french fries, which contain a high percentage of fat.
11. Green snap beans, pole beans, and broad beans
(These are packaged frozen as Italian beans, in Europe they are known as haricot or french beans.)
12. Plums, pears, and apples
The skin is edible, and are all high in pectin.
13. Raisins and prunes
Not as high on the list as other dried fruits (see #5) but very valuable.
14. Greens
Including spinach, beet greens, kale, collards, swiss chard and turnip greens.
15. Nuts
Especially almonds, Brazil nuts, peanuts, and walnuts (Consume these sparingly, because of their high fat content.).
16. Cherries
17. Bananas
18. Carrots
19. Coconut
(dried or fresh-but both are high in fat content).
20. Brussels sprouts

[kentauros]

1. You might also post this in the forums for Vegetarians,

Cooking & Baking, and the one for weight loss (can't remember their exact titles offhand...) :)

It's a good list to have around, in any case. Thanks for sharing it! :hi:

[astral]

2. You can be a non-vegetarian and still eat all these fiber-rich foods!

[MiddleFingerMom]

3. Having to watch my sodium intake...

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...I've started cooking with dried beans (usually kidney) rather
than canned (which are MUCH more convenient, but much more
expensive and just LOADED with sodium).
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Lima beans are right up there in my list of favorite vegetables...
and I avoid canned as, besides the inferior taste and texture,
almost ANYTHING canned is going to be loaded with salt. Oddly,
the same generic store brand of frozen lima beans has about 200
mg of sodium per serving in the baby limas... and only about 5-10
in the Fordhooks.
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So-called "whole-grain" breads can be deceiving and really SUCK
for their fiber content -- but with close reading of labels, you can
get a lot of bang (sorry) for your butt (even sorrier).
.
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And don't get me started on raisin bran. I LOVE it... and no matter
what the brand, they could all pretty much give Colon Blow a run
for its money.
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