There are a lot of misconceptions about which foods are high in fiber. To end the confusion, here is our basic list of high-fiber foods you’ll always remember…
In this article you will learn about:
- The 4 foods that have more fiber than most “high fiber cerals” on the market
- In other articles we talk about how fiber lowers risk of colon and breast cancers
- If you like this info, then sign up for the early-bird list for my NEW BOOK “Cancer Prevention: Diet and Lifestyle Factors that Reduce Your Risk.” Get a 50% discount off regular price during pre-release + an e-Guide on Spirulina for weight loss, heart healthy, skin care, and eye health
Misconceptions Around High-Fiber Foods
There are a lot of misconceptions about which foods are high in fiber. A recent discussion with my client proves the point, as our conversation led us to the health benefits of fiber for cancer prevention (specifically the prevention of colon and breast cancers), I mentioned that beans, fruits, and vegetables have some of the highest fiber content. She was surprised that whole grains and cereals were not at the top of the list.
This misconception is something that I have noticed a lot, and it is a result of clever marketing by BIG food companies. While whole grain cereals have a decent amount of fiber, they don’t compare to beans and vegetables (see below). To end the confusion, here is The Cancer Detox’s list of high-fiber foods that are all natural.
High Fiber Foods
#1 – Legumes
Legumes or beans provide 6 – 8 grams of fiber per serving. A serving size for legumes equals one-half (1/2) cup of cooked beans.
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
The following beans provide 5 grams of fiber in 1/2 cup
- Great northern
- Split peas
#2 – Vegetables
The following vegetables provide 2 – 3 grams of fiber per serving. A serving is 1/2 cup of cooked vegetables. Vegetables not only provide fiber but they have benefits in reducing the risk of breast cancer (click here), and when consumed as part of a healthy Mediterranean Diet plan can help lower the risk of heart disease (click here).
- Brussel sprouts
- Green beans
- Green peas
- Sweet potatoes
- Swiss chard
- Winter squash
#3 – Fruit
One (1) serving of the following fruits provides 2 grams of fiber per serving:
- 1 medium apple, banana, kiwi, nectarine, orange, and pear
- 1/2 cup blackberries, blueberries, raspberries, or strawberries
#4 – Whole Grains
One (1) serving of the following whole grains provides 1 – 2 grams of fiber per serving:
- 1 slice whole wheat, pumpernickel, or rye bread
- 1/2 cup of cooked oatmeal, grits, or barley
Here’s To Your Best Health!
Dee Grace, PhD
Hi! I am Dee Grace Ph.D., Scientist and Coach at The Cancer Detox. My career in cancer research has allowed me to work with doctors to find new treatments for this disease. I brought my knowledge to help patients get better care from their doctors during their cancer treatment process, so the focus is on improving their survival outcomes and reducing the financial burden. If you are a cancer patient Schedule a complimentary call with me now to discuss how to reduce your financial burden and 5 questions every patient needs to ask their doctor after a diagnosis (spots fill up quickly, so schedule soon!).
I also ignite people’s passion to adopt a “prevention first!” mindset. Why? Because, so you don’t have to experience the long-lasting health and financial setbacks a cancer diagnosis causes. My new book “Cancer Prevention: Diet and Lifestyle Factors that Reduce Your Risk” focuses on cancer fighting foods and how to adopt a cancer fighting diet. Sign up for my early bird NEW BOOK list and get 50% of the book price + an e-Guide on Spirulina for weight loss, heart health, skin care, and eye health.
- 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.