Dietary Fiber Chart
Best Foods for Good Health

At the top of the dietary fiber chart of easily available high fiber foods are the many varieties of legumes: beans, peas, and lentils. Closely following are whole grains and bran (wheat, corn, barley, rice), seeds (flax, breadnut, sesame), nuts (cocoa, walnut, almond). amd friuts amd vegetables.

Foods high in fiber easily help you balance your diet and meet your fiber requirements for good health, no matter what your taste preferences!

Best High Fiber Food Choices		High Fiber+ Plus
Legumes
	Lentils	All high in Protein, Resistant Starch, and Antioxidants
	Beans
	Peas
Whole Grains
	Oats	Helps Lower Cholesterol
	Quinoa	Quick cooking, Complete Protein
	Wheat	Phytonutrients help Prevent Disease
	Barley	Low in Fat and Cholesterol, High in Minerals
	Brown Rice	Vitamins and Minerals, especially Magnesium
Nuts and Seeds (1 oz serving)
	Walnuts	Omega 3 Fatty Acids, protein, and high antioxidant activity
	Peanuts	Vitamin E, Calcium, and Protein
	Almonds	Vitamin E and Protein
	Flax Seeds	High in Omega 3 Fatty Acids, Protein, Magnesium, Iron and Potassium
	Pistachios	More vitamin B(6) than a 3-ounce serving of pork or chicken
	Sunflower Seeds	95% RDA of Vitamin E, high in polyunsaturated fatty acids, and source of minerals thiamine, selenium
	Pumpkin Seeds	Iron, Magnesium, Potassium, Zinc, and rich in Vitamin E
Vegetables
	Sweet Potatoes	Vitamins and Minerals
	Leafy Greens	Vitamins and Minerals
	Broccoli	Antioxidants
Fruits
	Apples	Excellent Nutrition
	Mangos	Vitamins and Minerals

The tastiest and healthiest foods are usually high in fiber.

Nutrition based on data assembled from United States Department of Agriculture (USDA), National Nutrient Database for Standard Reference.
g=grams, mg=milligrams, mcg=micrograms, kcal=calories