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3379 Peachtree Road, Suite 555 Atlanta, GA 30326

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High Fiber Foods

There are a lot of misconceptions about which foods are high in fiber. To end the confusion, here is the easiest list of high-fiber foods you’ll always remember

High fiber foods

High fiber foods

 

Misconceptions Around High-Fiber Foods

There are a lot of misconceptions about which foods are high in fiber. My most recent discussion with a client proves the point. Recently we were discussing the health benefits of fiber for cancer prevention (specifically the prevention of colon and rectal cancers) and I mentioned that beans, fruits, and vegetables are foods with the highest fiber content. She was surprised that whole grains and cereals did not top the list. This misconception is something that I as a Health Coach and Cancer Advocate face with each client. It is a direct result of the media marketing machine behind large food corporations determined to promote processed foods over natural foods.

To end the confusion once and for all, here is The Cancer Detox’s list of high-fiber foods we will always promote to our clients (and you guessed it, they are all-natural foods), directly from a trusted source.

High Fiber Foods

1) Legumes: 6 – 8 grams of fiber per serving.

What is a serving? One-half (1/2) cup of cooked beans is one (1) serving. How many cups are a serving? Check out our post!

The following beans all have 6 – 8 grams of fiber in 1/2 cup:

  • Baked beans
  • Black beans
  • Black-eyed peas
  • Kidney beans
  • Navy beans
  • Pinto beans
  • 1/2 cup of these beans provides 5 grams per serving: garbanzo, great northern, lentils, lima, and split peas

2) Vegetables: 2 – 3 grams of fiber per serving.

A serving is 1/2 cup of cooked vegetables from the following list:

  • Broccoli
  • Brussel sprouts
  • Cabbage
  • Carrots
  • Cauliflower
  • Collards
  • Corn
  • Eggplant
  • Green beans
  • Green peas
  • Kale
  • Mushrooms
  • Okra
  • Parsnips
  • Potatoes
  • Pumpkin
  • Spinach
  • Sweet potatoes
  • Swiss chard
  • Winter squash

3) Fruit: 2 grams of fiber per serving.

One (1) serving is the following:

  • 1 medium apple, banana, kiwi, nectarine, orange, and pear
  • 1/2 cup blackberries, blueberries, raspberries, or strawberries

4) Whole grains: 1 – 2 grams of fiber per serving.

One (1) serving is the following:

  • 1 slice whole wheat, pumpernickel, or rye bread
  • 1/2 cup of cooked oatmeal, grits, or barley

Reference: Whitney E and Rolfes SR. (2016). “The Carbohydrates: Sugars, Starches, and Fibers”; in Whitney E and Rolfes SR. Understanding Nutrition. Stamford, CT: Cengage Learning, pp: 123.

Bedside Manners
Deanine Halliman

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