Most people do not get the recommended daily amount of fiber in their diet. Fruits, vegetables and whole grains are the best sources of dietary fiber and can be incorporated easily into meals and snacks. According to the Harvard School of Public Health, diets rich in fiber can help ward off heart disease, type 2 diabetes, diverticular disease and constipation. There are two types of dietary fiber--soluble and insoluble--each with its own health benefits. The American Heart Association recommends consuming at least 25g of fiber daily.
Fruits
Citrus fruits, strawberries and apple pulp are high in soluble fiber, while apple skin is high in insoluble fiber. Fruits with high fiber content include apples (4g per medium apple), dried figs (10.5g in three figs), pears (4g per medium pear), blackberries (4.4g per ½ cup), raspberries (4.6g per ½ cup), oranges (2.4g per large orange) and strawberries (3g per cup).
Vegetables
Vegetables with a high soluble fiber content include beans and peas, while beets, carrots, brussels sprouts, turnips and cauliflower are high in insoluble fiber. Beans are an excellent source of fiber: 1 cup of cooked black beans or kidney beans has 19.4g of fiber. Other good vegetable sources of fiber include corn (5g per ½ cup), cooked greens such as collard greens or kale (4g per ½ cup) and cooked split peas (13.4g per cup).
Whole Grains
In addition to being richer in dietary fiber, whole grains provide more vitamins and minerals than refined grains. Oats, rice bran and barley are high in soluble fiber. Rice and barley are also high in insoluble fiber, along with wheat and most other grains. The American Heart Association suggests making at least half of your daily grain intake whole grains. High-fiber grains include bran meal (6g per 3 tbsp.), whole wheat bread (6g per two slices), raisin bran (5g per cup) and brown rice (5.5g per ½ cup).
Nuts and Legumes
Nuts and legumes are also good sources of fiber. A 1/4 cup serving of sliced almonds has 2.4g of fibe. Cooked brown lentils have 5.5g of fiber per 1/3 cup and cooked red lentils have 6.4g of fiber per cup.
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