The Top Twenty Fiber Foods
The top twenty Fiber foods are given below:
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 Crackling 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.)
11. Green snap beans, pole beans, and broad beans
12. Plums, pears, and apples
The skin is edible, and are all high in pectin.
13. Raisins and prunes
14. Greens
Including spinach, beet greens, kale, collards, swiss chard and turnip greens.
15. Nuts
Especially almonds, Brazil nuts, peanuts, and walnuts.
16. Cherries
17. Bananas
18. Carrots
19. Coconut
( Coconut is know to prevent high blood pressure. dried or fresh-but both are high in fat content. Preventing high blood pressure can be as easy as adding some coconut oil to your diet). .
20. Brussels sprouts
(Brussels sprouts are high in fiber and nutrients, AND they're super easy to prepare).
Dietary fiber and obesity
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The top twenty Fiber foods are given below:
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 Crackling 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.)
11. Green snap beans, pole beans, and broad beans
12. Plums, pears, and apples
The skin is edible, and are all high in pectin.
13. Raisins and prunes
14. Greens
Including spinach, beet greens, kale, collards, swiss chard and turnip greens.
15. Nuts
Especially almonds, Brazil nuts, peanuts, and walnuts.
16. Cherries
17. Bananas
18. Carrots
19. Coconut
( Coconut is know to prevent high blood pressure. dried or fresh-but both are high in fat content. Preventing high blood pressure can be as easy as adding some coconut oil to your diet). .
20. Brussels sprouts
(Brussels sprouts are high in fiber and nutrients, AND they're super easy to prepare).
Dietary fiber and obesity
Dietary fiber has many functions in diet, one of which may be to aid in energy intake control and reduced risk for development of obesity. The role of dietary fiber in energy intake regulation and obesity development is related to its unique physical and chemical properties that aid in early signals of satiation and enhanced or prolonged signals of satiety.
Early signals of satiation may be induced through cephalic- and gastric-phase responses related to the bulking effects of dietary fiber on energy density and palatability, whereas the viscosity-producing effects of certain fibers may enhance satiety through intestinal-phase events related to modified gastrointestinal function and subsequent delay in fat absorption. In general, fiber-rich diets, whether achieved through fiber supplementation or incorporation of high fiber foods into meals, have a reduced energy density compared with high fat diets. This is related to fiber’s ability to add bulk and weight to the diet. There are also indications that women may be more sensitive to dietary manipulation with fiber than men. The relationship of body weight status and fiber effect on energy intake suggests that obese individuals may be more likely to reduce food intake with dietary fiber inclusion.
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