Fruit |
Comment |
| Apple with skin |
Applesauce made from whole apples is also a good source of
fiber |
| Berries |
|
All berries--blackberries, raspberries, strawberries,
boysenberries, marionberries, etc. are high in
fiber | |
| Dried Figs |
|
All dried fruits are high in fiber BUT they are also high in
calories because they are dehydrated and thus calorie dense.
| |
| Orange |
|
An orange is a better choice than a grapefruit when it comes to
fiber | |
| Pear with Skin |
|
Eat pears with skin on to inc fiber content by
1/4 | |
Vegetable |
Comment |
|
Brussels sprouts, cauliflower,
broccoli, celery |
These, and other cruicferous vegetables, whether frozen or fresh, are
high in fiber. |
| Corn |
|
All corn--on the cob, freshly shucked, canned or frozen, is high
in fiber | |
| Green Peas |
|
All varieties, including fresh, frozen, raw and canned, are high
in fiber | |
| Jicama, Turnips |
High in fiber |
Grains |
Comment |
| Oat |
|
Oatmeal is a great source of fiber. Beware of oat bran foods that
may be high in fat and/or sugar, which offsets the benefits of the
fiber | |
| Rye flour |
|
Dark breads like rye or pumpernickel are the highest in fiber
breads | |
| Wheat germ |
|
Breads with the words, whole wheat flour in the first ingredient
have twice as much fiber as breads with enriched white flour as the
first ingredient | |
Beans |
Comment |
| Kidney beans |
|
If you use canned beans, rinse and drain them--the cooking water
in which they are packed is high in
sodium. | |
|
|
|
These beans, which don. t require soaking, are very high in fiber
AND protein. | |
| Lima beans |
|
Mix these with corn for the highest in fiber dish,
succotash | |
| Pinto beans |
|
These are often packed in cans and sold as refried beans. If so,
avoid packages that have lard--the highest in saturated (bad for
your heart) fat. | |
| Baked beans |
|
A wide variety of beans are used for this dish--including navy or
white beans for Boston baked beans. Fix them yourself without the
high in fat salt pork.
| |
