Fiber is the essential component necessary for your body.
You have to consume the high fiber foods which contain more fiber in order to obtain good health.
Fiber will move quickly and easily through your digestive track and helps it to function properly.
The food and nutrition board of the national academy of sciences research council issued dietary reference intake (DRI) for fiber. This DRI will represent the desirable intake levels of fiber in your daily life according to your age.
Children: The children between 1 to 3 years of age should take 19 grams of fiber/day. The children between 4 to 8 years of age should take 25 grams of fiber/day.
Lactation: Lactation below 18 years and above 18 years should take 29 grams of fiber/day.
Pregnancy: Pregnant women below 18 years and above 18 years should take 28 grams of fiber/day.
Males: Males between 9 to 13 years of age should take 31 grams of fiber/day. Between 14 to 18 years of age, they should take 38 grams of fiber/day.
Males between 19 to 50 years of age should also take 38 grams of fiber/day. Males with 50 years and above should take 30 grams of fiber/day.
Females: Females between 9 to 13 years of age should take 26 grams of fiber/day. Between 14 to 18 years of age, they should take 26 grams of fiber/day.
Females between 19 to 50 years of age should take 25 grams of fiber/day. Females with 50 years and above should take 21 grams of fiber/day.
The high fiber foods which have more than 7grams of fiber per serving are:
Avocado, bran cereal, dry oats, raspberries, cooked foods like black beans, broccoli, kale, green peas, lentils, kidney beans, navy beans, lima beans, split peas, pinto beans and soy beans are the necessary high fiber foods which contain more amount of fiber in them.
You should plan to take any of these foods one or two serving per day.
The high fiber foods which have more than 3grams of fiber per serving are:
Apples, almonds, 1 medium banana, sweet corn, dried figs, blue berries, flax seeds, grape fruit, olives, navel oranges, whole wheat pasta, papaya, dried peach, pistachio nuts, pear, baked potato, pumpkin seeds, prunes, sesame seeds, strawberries, winter squash and cooked foods like cauliflower, cabbage, garbanzo beans, green beans, spinach, sweet potato, turnip greens, Swiss chard are the high fiber foods which have more than 3grams of fiber per serving.
The high fiber foods which have less than 3grams of fiber per serving:
Apricots, asparagus, dried apricots, whole wheat bread, cantaloupe cubes, cashews, raw carrots, celery, cranberries, sliced cucumber, raw mushrooms, kiwi fruit, peanuts, raw onions, peach, pine apple, sweet peppers, raisins, plum, roman lettuce, sunflower seeds, walnuts, tomatoes and cooked foods like zucchini, summer squash, mustard greens, eggplant, collard greens and Brussels sprouts are the high fiber foods with less than 3 grams per serving.
You should plan to take the required fiber necessary for your body by selecting any of the above high fiber foods. You should maintain high fiber food diet in order to attain good health.