Foods Chart: Fruits, Grains, Nuts, legumes, and seeds

Foods Chart: Fruits, Grains, Nuts, legumes, and seeds. Are you looking to add more fiber into your diet? Fiber — in conjunction with a healthy fluid intake can move swiftly and effortlessly through the digestive system, and aids in its proper functioning. A diet rich in fiber may aid in reducing the chance of developing obesity, diabetes, and heart disease.

Women should aim for at least 21 – 25 grams of fiber daily and men are advised to aim for 30 to 38 grams daily.

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Let’s take a look at how many dietary fibers are found in common food items. When you purchase packaged foods look at on the Nutrition Facts label to determine the amount of fiber in each item. It may differ among brands.

FruitsSize of servingTotal fiber (grams)*
Raspberries1 cup8.0
Pear1 medium5.5
Apple with skin1 medium4.5
Banana1 medium3.0
Orange1 medium3.0
Strawberries1 cup3.0
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VegetablesServing SizeTotal fiber (grams)*
Green peas, boiling1 cup9.0
Broccoli cooked, broiled1 cup chopped5.0
Greens from turnips, cooked1 cup5.0
Brussels sprouts, boiling1 cup4.0
Potatoes with skin baked1 medium4.0
Sweet corn and boiled1 cup3.5
Cauliflower, raw1 cup chopped2.0
Carrot, raw1 medium1.5
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GrainsServing SizeTotal fiber (grams)*
Spaghetti, whole wheat, cooked1 cup6.0
Pearled barley, cooked, and cooked1 cup6.0
Bran flakes3/4 cup5.5
Quinoa, cooked1 cup5.0
Oat bran muffin1 medium5.0
Instant oatmeal, cooked, or instant oatmeal1 cup5.0
Popcorn, air-popped3 cups3.5
Brown rice cooked, brown rice1 cup3.5
Bread, whole-wheat1 slice2.0
Bread, rye1 slice2.0
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Nuts, legumes, and seedsSize of servingTotal fiber (grams)*
Split peas, cooked1 cup16.0
Lentils cooked, then boiled1 cup15.5
Black beans, boiling1 cup15.0
Baked beans cans, baked beans1 cup10.0
Chia seeds1 one ounce10.0
Almonds1 Ounce (23 nuts)3.5
Pistachios1 one-ounce (49 nuts)3.0
Sunflower kernels1 Ounce3.0
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Conclusion

If you’re just looking to boost the amount of the fiber in your diet, or want to explore some new foods, this is a vital component of a balanced diet that improves overall health! If you’re concerned that your intake isn’t sufficient, fiber, consider increasing the amount of fiber you consume by incorporating more vegetables and fruits to your food throughout the day, as and incorporating other options that we’ve mentioned previously. Make sure you drink plenty of fluids when supplementing with fiber-rich diets as they may cause stomach pain when not enough fluids are consumed.

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