Top twenty list

The Top Twenty Fiber Foods

This list can serve as a general guide. For more specific calorie and fiber content of particular foods, to estimate your daily and weekly quotas, refer to the alphabetical chart here.

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

A Proper Diet

A proper diet is conscious of calories, balanced nutrition, vitamins, avoidance of dangerous foods such as saturated fats, and attention to all sources of fiber.

A typical diet of meats, dairy products, breads made from enriched or refined flours, and other starches such as potatoes, pasta and rice are all very low in fiber.

The typical American diet:

Breakfast

Cereal (Corn flakes)
Coffee
Juice
Eggs
Toast (White)
Bagel
Meat

Lunch

Sandwich (Meat,
Chicken, Tuna)
White bread
Pizza
Hamburger
French fries

Dinner

Fish or chicken
Starch
Vegetable (Corn)

Virtually all such meals contain a minimum of fiber, leading to a daily total of 5-8 grams. An optimal diet would typically include:

Breakfast

Bran cereal
(All-Bran 13 gm;
Fiber One 18 gm)

Lunch

A large salad
(Dinner Plate)

Dinner

Two one cup servings
of vegetables (broccoli, etc) Starch 4-5 oz chicken or fish Salad

Learning how to change one's eating habits takes deliberate work over many months. When shopping, one must be familiar with the calorie and fiber content of all foods, and plan and purchase with menus in mind. One must read the content information on the package. This process can take six or more months to master.

Thanks to https://www.wehealny.org/healthinfo/dietaryfiber/index.html