334 words, plus chart --------------------------------------------------------- In Search of the High Fiber Diet By Daniel Brockman My doctor told me to quit fooling around and eat more fiber. So I found a list of high-fiber foods (http://www.wehealnewyork.org/healthinfo/dietaryfiber/ #Twenty). Beans. Bran cereals. Lima beans. It got mildly depressing. Peas. Figs. Raspberries. Raspberries! The world brightened for a moment that proved fleeting. Sweet corn. Whole-wheat bread. Broccoli. I sighed. I'm sure these foods are good for me, just like the adults said when I was a kid. I resolved to live cheerfully during what remained of my miserable life. I stopped at El Zorro Taqueria on Columbus Street and got a steak burrito with double black beans. Pretty good. At Caffe Puccini, I ate a bowl of split pea soup. I consoled myself with a small cup of cherry vanilla gelato. I weighed myself the next morning. A 2-pound gain from the previous day. Gadzooks! If I continued this particular high-fiber diet, I'd have to buy bigger clothes in less than a month. I needed a high-fiber diet that was also low-calorie. I found a chart (http://www.wehealnewyork.org/healthinfo/dietaryfiber/ fibercontentchart.html) that showed both calories and fiber for a variety of foods. All dairy foods, meat and ice cream, having no fiber at all, were excluded from the chart. I wanted to find those foods with a high ratio of fiber to calories. So I calculated the ratio for each food. The foods with the highest ratios were the most efficient (high fiber and low calories). The most efficient? Spinach. Raw spinach. When I was a kid, spinach was the worst food except for radishes. Fortunately, radishes are way down the efficiency list. Second place is raw zucchini, followed by raw celery, then by raw mushrooms, cooked celery, cooked spinach, watercress (it's been a long time since I ate watercress), squash, broccoli, raspberries (hallelujah!), bran and beans. I'm condemned to eat cheerfully the food the adults said was good for me. I had a spinach and mushroom omelette this morning. I wonder where I can get a watercress burger. fiber ratio description cal's grams ----- ----------------------------------------- ----- ----- 43.8 Spinach raw 1 cup 8 3.5 42.9 zucchini, raw or cooked 1/2 cup 7 3.0 40.0 Celery raw 1/4 cup 5 2.0 35.0 Mushrooms raw 5 sm 4 1.4 33.3 Celery cooked 1/2 cup 9 3.0 33.3 Celery chopped 2 tbsp 3 1.0 26.9 Spinach cooked 1/2 cup 26 7.0 25.0 Watercress (20 sprigs) raw 1/2 cup 4 1.0 25.0 Squash summer (yellow) 1/2 cup 8 2.0 25.0 Broccoli frozen 4 spears 20 5.0 23.3 Broccoli fresh, cooked 3/4 cup 30 7.0 23.0 Raspberries, red fresh/frozen 1/2 cup 20 4.6 22.2 Bran meal 1 tbsp 9 2.0 21.4 Bran meal 3 tbsp 28 6.0 21.0 Green (snap) beans fresh or frozen 1/2 cup 10 2.1 20.7 Sauerkraut canned 2/3 cup 15 3.1 20.0 Mushrooms canned sliced, water-pack 1/4 cup 10 2.0 20.0 Greens, cooked 1/2 cup 20 4.0 20.0 Cabbage cooked 2/3 cup 15 3.0 20.0 Broccoli raw 1/2 cup 20 4.0 18.8 Cabbage raw 1/2 cup 8 1.5 18.8 Artichokes canned hearts 4 or 5 sm 24 4.5 17.1 Peppers red chili, fresh 1 tbsp 7 1.2 17.1 Peppers dried, crushed 1 tsp 7 1.2 17.0 Carrots raw, slivered (4-5 sticks) 1/4 cup 10 1.7 17.0 Carrots cooked 1/2 cup 20 3.4 16.7 Cranberries raw 1/4 cup 12 2.0 16.3 Blackberries raw, no sugar 1/2 cup 27 4.4 16.0 Lettuce shredded 1 cup 5 0.8 15.5 Peas and carrots frozen 1/2 package 40 6.2 15.5 Coconut, dried unsweetened 1 tbsp 22 3.4 15.2 Peas green, fresh or frozen 1/2 cup 60 9.1 15.0 Turnip, white raw, slivered 1/4 cup 8 1.2 15.0 Parsley, chopped 2 tbsp 4 0.6 15.0 Parsley 1 tbsp 2 0.3 14.4 Cauliflower cooked, chopped 7/8 cup 16 2.3 14.3 Cereal Bran Buds 3 tbsp 35 5.0 14.3 Cereal All-Bran 3 tbsp 35 5.0 12.5 Turnip, white raw, cooked 1/2 cup 16 2.0 12.3 Okra fresh or frozen, cooked 1/2 cup 13 1.6 12.1 Beans, pinto canned or cooked 1 cup 155 18.8 12.1 Beans, pinto before cooking 1/2 cup 155 18.8 12.0 Cauliflower raw, chopped 3 tiny buds 10 1.2 11.6 Cereal Bran Buds 1/2 cup 90 10.4 11.6 Cereal 1/2 cup 90 10.4 11.4 Bread crumbs whole wheat 1 tbsp 22 2.5 11.4 Bean sprouts, raw in salad 1/4 cup 7 0.8 11.1 Peppers red sweet (pimento) 2 tbsp 9 1.0 10.8 Peas black-eyed frozen/canned 1/2 cup 74 8.0 10.6 succotash (with limas) 1/2 cup 66 7.0 10.6 split peas, dried 1/2 cup 63 6.7 10.6 split peas cooked 1 cup 126 13.4 10.3 Kidney Beans cooked 1 cup 188 19.4 10.3 Kidney Beans canned or 1/2 cup 94 9.7 10.2 Beans black, cooked 1 cup 190 19.4 10.2 Artichokes cooked l large 44 4.5 10.0 white, dried canned or cooked 1/2 cup 80 8.0 10.0 white, dried before cooking 1/2 cup 160 16.0 10.0 broad beans (Italian, haricot) 3/4 cup 30 3.0 10.0 Beans Great Northern 1 cup 160 16.0 10.0 Asparagus 1/2 cup 17 1.7 9.5 Eggplant baked with tomatoes 2 thick sl 42 4.0 9.3 Blackberries canned, in juice pack 1/2 cup 54 5.0 9.2 Peppers green sweet, cooked 1/2 cup 13 1.2 8.9 Baked Beans in sauce (8-oz can) 1 cup 180 16.0 8.8 Figs dried 3 120 10.5 8.3 Brussel sprouts cooked 3/4 cup 36 3.0 8.0 Rutabaga (yellow turnip) 1/2 cup 40 3.2 7.8 Corn (sweet) kernels, cooked 1/2 cup 64 5.0 7.8 Corn (sweet) cream-style, canned 1/2 cup 64 5.0 7.7 Cereal Puffed wheat 1 cup 43 3.3 7.7 Beets whole 3 sm. 48 3.7 7.6 Beets cooked, sliced 1/2 cup 33 2.5 7.5 Peppers green sweet, raw 2 tbsp 4 0.3 7.4 Coconut, dried sweetened 1 tbsp 46 3.4 7.3 onion green, raw (scallion) 1/4 cup 11 0.8 7.1 Corn (sweet) on cob 1 med ear 70 5.0 7.0 Squash winter, baked or mashed 1/2 cup 50 3.5 7.0 Chickpeas (garbanzos) cooked 1 cup 172 12.0 7.0 Chickpeas (garbanzos) canned 1/2 cup 86 6.0 6.8 onion cooked 1/2 cup 22 1.5 6.7 Strawberries without sugar 1 cup 45 3.0 6.7 Figs fresh 1 30 2.0 6.6 Rice brown (before cooking) 1/2 cup 83 5.5 6.6 Chestnuts roasted 2 lg 29 1.9 6.4 Tomatoes raw 1 sm. 22 1.4 6.2 Baked Beans with pork & molasses 1 cup 260 16.0 6.1 Peach raw 1 med 38 2.3 6.0 Endive, raw salad 10 leaves 10 0.6 6.0 Bulgur, soaked cooked 1 cup 160 9.6 6.0 Buckwheat groats cooked 1 cup 160 9.6 6.0 Buckwheat groats (kasha) uncooked 1/2 cup 160 9.6 5.8 Cucumber, raw unpeeled 10 thin sl 12 0.7 5.7 Apple raw 1 med 70 4.0 5.6 Cereal Bran Flakes, plain 1cup 90 5.0 5.6 Cereal Bran Chex 2/3 cup 90 5.0 5.5 Cereal Bran Flakes with raisins 1 cup 110 6.0 5.4 Bread dark rye (whole grain) 2 slices 108 5.8 5.2 Brazil nuts shelled 2 48 2.5 5.0 Popcorn (no oil, butter or margarine) 1 cup 20 1.0 5.0 Onion raw 1 tbsp 4 0.2 5.0 onion instant minced 1 tbsp 6 0.3 5.0 Bread whole wheat 2 slices 120 6.0 5.0 Apple raw 1 small 60 3.0 5.0 Apple baked 1 large 100 5.0 4.8 Tomatoes canned 1/2 cup 21 1.0 4.7 Apricots raw 1 whole 17 0.8 4.7 Apricots dried 2 halves 36 1.7 4.6 Bread whole wheat raisin 2 slices 140 6.5 4.6 Bread seven-grain 2 slices 140 6.5 4.5 Pear 1 med 88 4.0 4.5 Apple raw 1 large 100 4.5 4.4 Yams cooked or baked in skin 1 med (6oz) 156 6.8 4.4 Plums 2 or 3 sm 45 2.0 4.4 Mushrooms sauteed or baked 4 lg 45 2.0 4.4 Bread high-bran "health" bread 2 slices 160 7.0 4.3 Cherries sweet, raw 10 28 1.2 4.3 Almonds slivered 1 tbsp 14 0.6 4.3 Almonds sliced 1/4 cup 56 2.4 4.1 Watermelon 1 thick slice 68 2.8 4.0 most cereals 1 cup 200 8.0 4.0 Crackers Triscuits 2 50 2.0 4.0 Bread Boston brown 2 slices 100 4.0 3.9 Lima Beans, dried canned or cooked 1/2 cup 150 5.8 3.9 Fruit N' Fiber cereal 1/2 cup 90 3.5 3.8 Lentils brown, raw 1/3 cup 144 5.5 3.8 Lentils brown, cooked 2/3 cup 144 5.5 3.8 Crackers Wheat Thins 6 58 2.2 3.8 Cereal Nabisco 100% Bran 1/2 cup 105 4.0 3.7 Parsnip, pared cooked 1 sm 38 1.4 3.7 Parsnip, pared cooked 1 lg 76 2.8 3.7 Cornbread 1 sq. (2 1/2") 93 3.4 3.7 Cereal Cornflakes 3/4 cup 70 2.6 3.7 all- purpose white/russet Potatoes 1 sm 60 2.2 3.6 Potatoes 1 med (7 oz) 140 5.0 3.6 oatmeal 3/4 cup 212 7.7 3.6 Honeydew melon 3" slice 42 1.5 3.6 Crackers Ry-Krisp 3 64 2.3 3.6 Cereal Cracklin' Bran 1/2 cup 110 4.0 3.5 Potatoes Idaho, baked 1 sm (6 oz) 120 4.2 3.5 Potatoes boiled 1 med (5 oz) 100 3.5 3.5 mashed potato (with 1 tbsp milk) 1/2 cup 85 3.0 3.4 Raisins 1 tbsp 29 1.0 3.4 Orange 1 sm 35 1.2 3.4 Orange 1 lg 70 2.4 3.4 Muffins bran, whole wheat 2 136 4.6 3.4 Bread pumpernickel 2 slices 116 4.0 3.3 Lentils red, raw 1/2 cup 192 6.4 3.3 Lentils red, cooked 1 cup 192 6.4 3.1 Lima, Fordhook baby, butter beans 1/2 cup 118 3.7 3.1 Dates, pitted 2 (1/2 oz.) 39 1.2 3.1 Banana 1 med 8" 96 3.0 3.0 Shredded wheat large biscuit 1 piece 74 2.2 3.0 Noodles spinach whole wheat 1 cup 200 6.0 3.0 Muffins English, whole wheat 1 whole 125 3.7 3.0 Bread cracked wheat 2 slices 120 3.6 2.9 Tortillas 2 140 4.0 2.9 Olives green 6 42 1.2 2.9 Noodles whole wheat egg 1 cup 200 5.7 2.9 Macaroni whole wheat, cooked 1 cup 200 5.7 2.9 Apricots canned in syrup 3 halves 86 2.5 2.8 Spaghetti whole wheat, plain 1 cup 200 5.6 2.7 Spaghetti whole wheat, tomato sauce 1 cup 220 6.0 2.7 Potatoes sweet, baked or boiled 1 sm 146 4.0 2.7 Grapefruit 1/2 (avg. size) 30 0.8 2.6 Shredded wheat spoon size 1 cup 168 4.4 2.6 Crackers graham 2 53 1.4 2.6 Cereal Raisin Bran 1 cup 195 5.0 2.6 Cantaloupe 1/4 38 1.0 2.5 Tomatoes sauce 1/2 cup 20 0.5 2.5 Rice white (before cooking) 1/2 cup 79 2.0 2.2 Walnuts English, shelled, chopped 1 tbsp 49 1.1 2.2 Cereal Wheatena 2/3 cup 101 2.2 2.2 Bacon 1 tbsp 32 0.7 2.1 Peanuts dry roasted 1 tbsp 52 1.1 2.1 Peanut butter homemade 1 tbsp 70 1.5 2.0 Radishes 3 5 0.1 2.0 Pineapple fresh, cubed 1/2 cup 41 0.8 2.0 Peach canned in light syrup 2 halves 70 1.4 2.0 applesauce 2/3 cup 182 3.6 1.9 Cereal Wheaties 1 cup 104 2.0 1.8 Cherries 1/2 cup 55 1.0 1.8 Avocado sliced 2 slices 50 0.9 1.8 Avocado diced 1/4 cup 97 1.7 1.7 Rhubarb, cooked with sugar 1/2 cup 169 2.9 1.6 Prunes pitted 3 122 1.9 1.6 Cranberries sauce 1/2 cup 245 4.0 1.6 Avocado whole 1/2 avg.size 170 2.8 1.5 Grapes red or black 15-20 65 1.0 1.4 Spaghetti whole wheat, meat sauce 1 cup 396 5.6 1.3 Raspberry jam 1 tbsp 75 1.0 1.3 Peanut butter 1 tbsp 86 1.1 1.3 Olives black 6 96 1.2 1.3 Grapes white 20 75 1.0 1.2 Bread white 2 slices 160 1.9 1.2 Blackberries jam, with seeds 1 tbsp 60 0.7 1.1 Tomatoes catsup 1 tbsp 18 0.2 1.1 Pineapple canned 1 cup 74 0.8 0.9 Rice instant 1 serv 79 0.7 0.9 cranberry-orange relish 1 tbsp 56 0.5 0.8 Sweet pickle relish relish 1 tbsp 60 0.5 0.8 Sunflower kernels 1 tbsp 65 0.5 0.8 Crackers cream 2 50 0.4 0.4 Macaroni regular with cheese, baked 10 oz 506 2.2 0.0 Cherry vanilla gelato 300 0.0 --end--