Top 5 Fiber Choices

Top Five Fiber Choices

Fiber is important in our diet for a number of reasons. Here are the top five food sources of fiber along with the grams of fiber each food contributes. These are, literally, the top fiber choices from food.

1 cup cooked of each of the fiber choices:

  1. Split peas: 16.3g.
  2. Red kidney beans: 13.1g.
  3. Whole wheat spaghetti: 6.3g.
  4. Broccoli: 5.1g.
  5. Green beans: 4g.

Top 5 Fiber Choices Infographic

A Closer Look At the Top Five Fiber Choices

Peas. Peas are a high protein food and a good source of potassium and the B-vitamins. Complex carbohydrates, which peas provide, release energy slowly to the body. This helps to maintain a consistent energy level. Peas are an excellent source of minerals phosphorus, potassium, magnesium and calcium.

Red Kidney Beans.  Red Kidney Beans are large and kidney-shaped with a deep glossy red color. They have a solid flavor and texture. Red beans are a good source of iron and folate.

Whole Wheat Spaghetti. Whole grains contain hundreds of phytonutrients that appear to work together in powerful ways with the fiber and other nutrients to protect against chronic diseases like heart disease and diabetes. If it’s difficult for you to find whole grain pasta in your local grocery store, Amazon has a burgeoning supply. Other options are health food stores and brands such as DeCecco, DeBoles, or Eden 100 Percent Organic Spaghetti or linguine.  Some people find that whole grain pasta tastes better with sauces that go beyond the usual tomato.

Broccoli. Broccoli is the superhero of the vegetable kingdom with its rich vitamin A content.

Green Beans. Green Beans are a good source of fiber and vitamin C and also contain calcium, magnesium, zinc and Vitamin A. Also is a source of folate which supports DNA synthesis and new cell formation.

Author: Jeni

Certified by the Professional School of Fitness and Nutrition in March, 1995; honored for exemplary grades. Practicing fitness and nutrition for over 20 years. Featured in the Feb. 1994 issue of "Shape" magazine. Featured in Collage in the spring issue of 1995 Low fat recipe's published in Taste of Home, Quick Cooking, and the Milwaukee Journal-Sentinel, among others. September, 2001: Featured in "Winning The War on Cholesterol" By Rodale Publishing