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high fiber rich foods

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Fiber foods- high fiber rich foods helps you know which foods to include in your daily meal plan. In order to live healthy try to obtain adequate fiber according to your body's daily need. However, there are many people around the world those do not obtain sufficient fiber each day, which results in irregular or poor bowel function and constipation.

It is recommended that your daily fiber consumption should be obtained from the list of high fiber foods or from fiber supplements. Try to consume at least 20 to 30 grams of fiber everyday. According to ADA (American Dietetic Association) the typical adult in the USA averages about 11 grams of fiber per day.

Here are typical high fiber foods along with the approximate number of grams of fiber they contain:

- Medium 8" long Banana = 3 grams.

- Berries (blackberries, raspberries) = 4 to 5 grams.

- Broccoli = 4 to 5 grams..

- Brussels Sprouts = 2 grams

- Carrots = 3 to 4 grams

- Lentils = 6 grams

- Lima Beans = 4 to 6 grams

- 3 dried figs = 10 grams

- Medium apple and medium pear = 4 grams

- Sweet Corn = 5 grams

- Bran Cereals (All-Bran, Bran Buds, 100% Bran, Raisin Bran ) = 5-10 grams

- Beans (baked beans, black beans, garbanzos, pinto beans, white beans, great northern beans, kidney beans) = 6-10 grams

- Black-eyed peas, green peas = 7 to 9 grams

- Medium baked Idaho or sweet potato = 4 to 5 grams

- 2 slices of whole wheat, pumpernickel, seven-grain breads = 4 to 7 grams

- Broad beans, pole beans, snap beans = 2 grams

- Beet greens, collards, kale, spinach, turnip greens = 4 to 6 grams

Try to add more and more fiber rich foods from the list to your new HIGH FIBER DIET MENU. Fiber and adequate liquid consumption is essential for maintaining or normal bowel function. Therefore, it is also important to add adequate liquid for good bowel function..