High Fiber Foods Spinach

HIGH FIBER FOODS o When you add foods that are high in fibre to your diet, do so gradually, your body needs time to adapt. Spinach, steamed, ‰ cup (125 mL) 3 g Peach, with skin, 1 medium-sized 2 g

The high fiber-high residue diet follows the normal dietary pattern except for the inclusion of high fiber, high residue foods. Dietary fiber is and grain products containing other high fiber foods such as dried fruits. The American Dietetic Spinach . 1/2 cup . 4 ; Nabisco Shredded

GIG Education Bulletin Nutrient Deficiencies Updated April 2012 Tips for Maintaining Adequate Nutrition 1. Have a variety of foods 2. Eat foods with color

Soluble fiber is a type of fiber found in some foods. Soluble fiber absorbs fluid and can help relieve diarrhea. Foods high in soluble fiber include:

It was the 1960s, and even though my parents owned their own restaurant, my mother and father took my four siblings and me out to eat in other restaurants, too.

Good Source & High Fiber Foods – 888 424-EDEN (3336) Beans – Canned > Organic Plain Beans Aduki Beans, Organic, BPA free lined can, 15 oz Spinach Spirals, 60% Whole Grain, Organic, 12 oz 101350 Vegetable Alphabets, Organic, 60% Whole Grain, 16

Contains high levels of oxalate. HIGH OXALATE (10-50mg per serving) The following foods may contain large amounts of oxalate in the range of 10 – 50mg

In recognition of fiber’s benefits, Today’s Dietitian looks at some of the best ways to boost fiber intake—from whole to fortified foods—using data from the USDA National

List of High Fiber Foods (The fiber count for most packaged foods can be found on the label.) FRUIT. 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

High Fiber Diet GastroenteroloGy department ® ® THEPORTLANDCLINIC.COM purpose Dietary fiber is the part of a plant that provides and maintains the plant’s structure.

High-carbohydrate foods are the best and sometimes only food sources of many essential broccoli, tomatoes and spinach. You should also try to eat High fiber, low-fat carb foods are helpful for weight control

Spinach, boiled 1 cup 41 4 very good Olives 1 cup 155 4 good Foods Rating Sweet potato, baked, with skin 1 each 95 3 good Oranges 1 each 62 3 very good Prunes 0.25 cup 102 3 good High Fiber Foods.xls Author: Pam Created Date:

18400 Katy Freeway, Suite 490, Houston, Texas 77094 Office 713-461-1026 Fax 713-461-4358 High Fiber Diet The high fiber diet can be used in the relief of symptoms associated with Examples of High Fiber Foods to Enjoy • Whole grain breads, muffins, bagels, pitas, rye bread,

High fiber foods may cause gas, bloating, or other uncomfortable side effects. Fiber also gives a feeling of fullness after eating. Fresh spinach (raw) Baked beans Baked sweet potato Broccoli spears Raw carrots Vegetables Corn on the cob Peach with skin Blueberries, fresh

High Fiber Snack Ideas Whole Grain Products (wheat, oats, rye, corn) cooked greens (spinach or other greens) broccoli cauliflower cabbage winter squash summer squash Foods High in Fiber High Fiber Menu Suggestions

1 . High-Fiber Diet . What Is Fiber? Dietary fiber is a form of carbohydrate found in plants that cannot be digested by humans. All plants contain fiber, including fruits, vegetables, grains, and legumes.

It was the 1960s, and even though my parents owned their own restaurant, my mother and father took my four siblings and me out to eat in other restaurants, too.

By Gloria Allen, M.A., C.N.C., Nutrition Educator

This year’s abbreviated Oktoberfest is over, and we’ll have to wait for the verdict on whether returning the fest to its original format accomplished what organizers hoped.

With much colder days recently, this week’s health column provides a recipe for salmon — a dish to give you one last taste of summer.

High Fiber Foods – Spinach

An elephant knows dark green leafy high fiber foods give you plenty of potent nutrition.

Spinach is one leafy green that packs power — the power of fiber plus nutrition.

How Much Fiber in Spinach?

Fiber (grams) Amount Description Calories
0.2 One leaf Fresh, Raw 2
7.5 1 Bunch (12 ounces) Fresh, Raw 78
6.2 One package (10 ounces) Fresh, Raw 65
4.3 1 cup Fresh, Cooked 41
3.5 1/2 cup Frozen, Cooked 32
5.1 1 cup Canned, Spinach 49
Nutrient Data Laboratory Database (SR24), Agricultural Research Service, USDA

Just one cup of cooked fresh spinach contains 4.3 grams of fiber.That same cup of spinach also provides the antioxidants you need to protect your health, plus a variety of important vitamins and minerals.

Frozen and canned spinach provide similar nutrition to cooked spinach.

Look at this short list of healthy nutrients you get when you add spinach in your diet.

  • Beta-carotene
  • B Vitamins (thiamine, riboflavin, folate, B6, pantothenic acid)
  • Vitamins C, E, and K
  • Lutein
  • Zeaxanthin
  • Betaine
  • Polyphenols

Those are powerful nutrients you find in spinach and other leafy green foods with fiber — lettuce, beet greens, chard, kale, and collard, mustard and turnip greens.


In the United States, fresh spinach and many other leafy green high fiber foods are available year-around in most large markets, with peak production from May until early winter.

Fresh spinach can be eaten raw, added to salads, or quickly steamed, boiled, or sauteed. Look for tender, bright green leaves, without spots or defects to use in simple recipes.

For Your Health

The Popeye character made spinach famous as a good source ofiron. However, Popeye’s punch benefited from manganese,magnesiumcalciumpotassium, and copper as well and all the other good nutrition found in spinach.

Spinach is one of the most healthful high fiber foods. Low in calories with dense nutrition, spinach delivers a great variety of vitamins and minerals, micro-nutrients, carbohydrates, and beneficial fatty acids.

Nutrition in spinach may help you protect yourself against heart diseasesstroke, various cancersage-related macular degeneration (AMD), and cataracts.

Spinach is one of very few vegetables with a significant amount ofCo-enzyme Q10 (parsley and broccoli are others). Co-Q10 is believed to be a strong antioxidant, found to reduce the progression of Parkinson’s disease. Additional antioxidant activity comes from the glutathionealpha lipoic acid, and vitamins C and E — all phytonutrients found in spinach.

Also high in vitamin K and calcium, spinach may help prevent osteoporosis (a bone weakening disease), too.

One Super Simple Recipe 

Submitted by a friend…

Pasta and Spinach

per serving
1 big handful Fresh Spinach, washed leaves with stems trimmed (about 2 cups, loose leaves)
2 oz. Pasta shells (any shape and size desired)
1 clove Garlic
1 tsp Olive Oil
1/8 tsp Red Pepper Flakes (or other seasoning)
  1. Cook pasta in water per package directions.
  2. While pasta cooks, crush and mince garlic.
  3. Heat olive oil in skillet (over medium heat).
  4. Just before pasta is done, add fresh spinach to pasta water. Stir and finish cooking to al dente.
  5. Saute minced garlic and red pepper flakes in hot skillet until garlic turns golden. Remove skillet from heat.
  6. Drain water from pasta and spinach. Then add pasta and spinach to skillet and mix well.
  7. Serve onto plates. Top with cheese or herbs as you like.