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Let your food be your medicine, and your medicine be your food. ...Hippocrates |
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List of High Fiber Foods (Fruits, Vegetables, Whole Grain Foods)
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| Dietary fiber food sources | Fiber content (g/100 g edible food portion) |
| Beans, baked, canned, with franks | 6.91 |
| Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt | 6.51 |
| Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt | 6.41 |
| Beans, kidney, red, mature seeds, canned | 6.41 |
| Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, without salt | 6.00 |
| Soybeans, mature cooked, boiled, without salt | 5.99 |
| Candies, semisweet chocolate | 5.89 |
| Lima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, without salt | 5.82 |
| Peas, green, frozen, cooked, boiled, drained, without salt | 5.50 |
| Artichokes, (globe or french), cooked, boiled, drained, without salt | 5.42 |
| Refried beans, canned (includes USDA commodity) | 5.32 |
| Cowpeas (Blackeyes), immature seeds, cooked, boiled, drained, without salt | 5.03 |
| Couscous, dry | 5.03 |
| Lima beans, large, mature seeds, canned | 4.81 |
| Beans, white, mature seeds, canned | 4.81 |
| Soup, bean with ham, canned, chunky, ready-to-serve, commercial | 4.61 |
| Bulgur, cooked | 4.51 |
| Tomato products, canned, paste, without salt added | 4.50 |
| Chickpeas (garbanzo beans, bengal gram), mature seeds, canned | 4.42 |
| Raspberries, frozen, red, sweetened | 4.40 |
| Beans, baked, canned, with pork and sweet sauce | 4.19 |
| Beans, baked, canned, plain or vegetarian | 4.09 |
| Beans, baked, canned, with pork and tomato sauce | 3.99 |
| Chili con carne with beans, canned entree | 3.92 |
| Pears, asian, raw | 3.60 |
| Soup, bean with pork, canned, prepared with equal volume water, commercial | 3.40 |
High fiber foods list source: USDA National Nutrient Database for Standard Reference, Release 18 (2005).