A list of 25 high fiber foods along with their calorific values

There are a number of ways in which high amounts of fiber benefit the human body; these benefits are listed as follows:

Benefits of undertaking a high fiber diet
It helps us maintain regular bowel movements - so is an excellent dietary addition to those who suffer from constipation or any resulting hemorrhoids.

Promotes normal cholesterol levels - A high fiber diet will aid those who are at risk from heart disease. That's probably why you see characters in TV dramas, which have heart scares, being force fed high fiber breakfast cereals in place of their normal diet of eggs, sausage and bacon.

Maintains blood sugar levels - Which is good news for people with diabetes, although eating lots and lots of fiber won't cure the diabetes it can help reduce episodes of very low or very high blood sugar levels.

Other reported benefits
In addition to the aforementioned benefits modern research suggests that a high fiber diet can possibly have a role to play in combating the following health problems.

Colon cancer Breast cancer Gallstones Irritable bowel syndrome Syndrome X Obesity Diverticulitis

The recommended daily allowance for fiber should be at least 25g therefore a high fiber diet would constitute in consuming at least 30 g worth of fiber.

I've prepared a top five list of high fiber food along with their calorific values, amount of fiber they contain per 100g, and the recommended daily fiber intake they fulfill - written as a percentage - and brief explanation of the other health benefits which these individual foods have attached to them.

1. Lentils - 100 kcal, 21.9g fiber, 87.64% RDA
As well as containing a high level of fiber, lentils are packed full of protein too, no less than 26g of the stuff! In addition if you're looking for a food with high levels of vitamin B1, look no further these little beauties contain 67% RDA per 100g, which is good news for people who like the add cigarette and glass of beer as it helps to increase mental awareness and can boost energy levels.

2. Lima/butter beans - 75 kcal, 19.74g fiber, 78.9% RDA
For those suffering with high blood pressure these are great, due to the combination of high potassium and low sodium which is contained within them. Lima beans are a great source of protein, iron, copper and manganese too; which means that they are an ideal alternative to meat for vegetarians.

3. Barley - 386 kcal, 19.45g fiber, 77.8% RDA
Barley contains a good source of, both soluble and insoluble fiber which means they meet our nutritional needs better than, say, food that contains high level of one and not the other. In addition barley contains good levels of folic acid - which is beneficial to pregnant and breastfeeding women, young children and the elderly - and vitamin E, which acts as a terrific antioxidant and can help those who suffer from heart disease, poor circulation and skin disorders.

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