Fiber Foods

Do you have any favorite high fiber foods?   I really need to up my intake.  I tried benefiber but it gave me terrible gas, so I decided I better try to do it naturally. Thanks!

Kashi Go Lean (not crunch - too much sugar) Cereal Oatmeal Atkins Protein Bars (lots of protein) LaTortilla whole grain tortillas Joeseph's Pita/Flat Bread Flat Out Bread Legumes All Bran Cereal

Thank you!

I eat fruit & fibre breakfast cereal (basically it's bran with dried fruit).  It's the only breakfast cereal I can eat without dumping

I have to eat Fiber One daily due to terrible constipation problems. I also like Fiber one bars for a treat!

I found this list -- some choices are better than others for us.  Hope this helps.  List of High Fiber Foods (The fiber count for most packaged foods can be found on the label.)

FRUIT	AMOUNT	TOTAL FIBER (grams)
Apples with skin	1 medium	5.00
Apricot	3 medium	0.98
Apricots, dried	5 pieces	2.89
Banana	1 medium	3.92
Blueberries	1 cup	4.18
Cantaloupe, cubes	1 cup	1.28
Figs, dried	2 medium	3.74
Grapefruit	1/2 medium	6.12
Orange, navel	1 medium	3.40
Peach	1 medium	2.00
Peaches, dried	3 pieces	3.18
Pear	1 medium	5.08
Plum	1 medium	1.00
Raisins	1.5 oz box	1.60
Raspberries	1 cup	8.34
Strawberries	1 cup	3.98
VEGETABLES	AMOUNT	TOTAL FIBER (grams)
Avocado (fruit)	1 medium	11.84
Beets, cooked	1 cup	2.85
Beet greens	1 cup	4.20
Bok choy, cooked	1 cup	2.76
Broccoli, cooked	1 cup	2.30
Brussels sprouts	1 cup	2.84
Cabbage, cooked	1 cup	4.20
Carrot	1 medium	2.00
Carrot, cooked	1 cup	5.22
Cauliflower, cooked	1 cup	3.43
Cole slaw	1 cup	4.00
Collard greens, cooked	1 cup	2.58
Corn, sweet	1 cup	4.66
Green beans	1 cup	3.95
Celery	1 stalk	1.02
Kale, cooked	1 cup	7.20
Onions, raw	1 cup	2.88
Peas, cooked	1 cup	8.84
Peppers, sweet	1 cup	2.62
Pop corn, air-popped	3 cups	3.60
Potato, baked w/skin	1 medium	4.80
Spinach, cooked	1 cup	4.32
Summer squash, cooked	1 cup	2.52
Sweet potato, cooked	1 cup	5.94
Swiss chard, cooked	1 cup	3.68
Tomato	1 medium	1.00
Winter squash, cooked	1 cup	5.74
Zucchini, cooked	1 cup	2.63
CEREAL, GRAINS, PASTA	AMOUNT	TOTAL FIBER (grams)
Bran cereal	1 cup	19.94
Bread, whole wheat	1 slice	2.00
Oats, rolled dry	1 cup	12.00
Pasta, whole wheat	1 cup	6.34
Rice, dry brown	1 cup	7.98
BEANS, NUTS, SEEDS	AMOUNT	TOTAL FIBER (grams)
Almonds	1 oz	4.22
Black beans, cooked	1 cup	14.92
Cashews	1 oz	1.00
Flax seeds	3 tbs	6.97
Garbanzo beans, cooked	1 cup	5.80
Kidney beans, cooked	1 cup	13.33
Lentils, red cooked	1 cup	15.64
Lima beans, cooked	1 cup	13.16
Peanuts	1 oz	2.30
Pistachio nuts	1 oz	3.10
Pumpkin seeds	1/4 cup	4.12
Soybeans, cooked	1 cup	7.62
Sunflower seeds	1/4 cup	3.00
Walnuts	1 oz	3.08

Thank you!!   I would never have guessed that alvocados had so much fiber!

I try to get in 30 grams of fiber a day, so just about everything I put in my mouth is geared towards producing a BM. :) I eat Fiber One bars, although they're a little on the sweet tasting side (9 gm), and I have found that Nature's Own double-fiber wheat bread (5 gm) helps a lot. I put away about 3 slices of those a day with some kind of protein on them.