Three questions were asked in the first installment of Fiber Rich Knowledge. We are currently exploring which foods naturally contain fiber. In Part 2, I listed for you common foods that did not include the traditional beans and whole grains. I thought it would be interesting to note that one can eat a fiber rich diet despite beans and grains. However, in a discussion on fiber it would be remiss to ignore the fiber powerhouses of beans and grains. When you think fiber chances are images of bean soup and wheat fields come to mind. There is good reason for that as these two food choices will provided you with the most amount of fiber per portion than many other food choices. In my search I found a wonderful list of the how much fiber many beans and grains contain on Today’s Dietician.
Here is that list to help you make great food choices. Honestly, this list has inspired me to add in more whole grains and beans to my diet. I hope it does the same for you. The list contains the name of the food followed by the serving amount and the amount of fiber in grams.
Beans:
Lima beans, cooked, 1 cup, 14 g
Adzuki beans, cooked, 1 cup, 17 g
Broad beans (fava), cooked, 1 cup, 9 g
Black beans, cooked, 1 cup, 15 g
Garbanzo beans, cooked, 1 cup, 12 g
Lentils, cooked, 1 cup, 16 g
Cranberry beans, cooked, 1 cup, 16 g
Black turtle soup beans,
cooked, 1 cup, 17 g
Kidney beans, cooked, 1 cup, 16 g
Navy beans, cooked, 1 cup, 19 g
White beans, small, cooked, 1 cup, 19 g
French beans, cooked, 1 cup, 17 g
Mung beans, cooked, 1 cup, 15 g
Yellow beans, cooked, 1 cup, 18 g
Pinto beans, cooked, 1 cup, 15 g
Whole Grains:
Amaranth, grain, 1/4 cup, 6 g
Barley, pearled, cooked, 1 cup, 6 g
Buckwheat groats, cooked, 1 cup, 5 g
Popcorn, air popped, 3 cups, 4 g
Oats (old fashioned), dry, 1/2 cup, 4 g
Rye flour, dry, 1/4 cup, 7 g
Millet, cooked, 1 cup, 2 g
Quinoa, cooked, 1 cup, 5 g
Teff, grain, dry, 1/4 cup, 6 g
Triticale, flour, dry, 1/4 cup, 5 g
Wheat berries, dry, 1/4 cup, 5 g
Wild rice, cooked, 1 cup, 3 g
Wheat flour (whole wheat)
dry, 1/4 cup, 4 g
Brown rice, cooked, 1 cup, 4 g
Bulgur, cooked, 1 cup, 8 g
Crackers, rye wafers, 1 ounce, 6 g
Spaghetti (whole wheat
cooked, 1 cup, 6 g
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