Fiber is an indigestible carbohydrate that carries multiple health benefits, according to Nutrition Source, a Harvard School of Public Health resource. Men who consume more than 30 g of fiber daily and women who consume more than 20 g of fiber daily reduce their risk of diabetes and heart disease. Fiber promotes regularity and proper functioning of the digestive tract. The Nutrition Source recommends eating from high fiber food groups to meet the body's needs.
Whole Grains
According to the American Heart Association, a diet high in whole grains contributes significantly to fiber intake. Whole grains are fibrous and regular consumption helps lower cholesterol levels. A slice of multi-grain or whole wheat bread typically contains 1.9 grams of fiber.
Excluding bread, serving sizes for whole grains are usually a cup. A serving of bulgur contains 8.2 grams of fiber, while a serving of whole wheat pasta contains 6.3 grams. A serving of brown rice contributes 3.5 grams of fiber to intake.
Fruits
Mayo Clinic recommends eating fruit to increase fiber intake. An apple and a banana both contain a little over 3 grams of fiber. Dates are very high in fiber: 1 cup contains 14.2 grams of fiber.
Eating a kiwi adds 2.3 grams of fiber to your intake and a cup of blueberries adds 5.1 grams. Eat a cup of raspberries to fulfill more than 15 percent of your daily intake, as one cup has 8 grams of fiber.
Vegetables
MedlinePlus reports that fiber increases feelings of fullness and promotes weight management. Vegetables are high in fiber and low in calories. One cup of cooked Brussels sprouts contains 4.1 grams of fiber, while a cup of cooked spinach contains 5.1 grams.
Artichokes are very fibrous, as one cup contains 14.4 grams. Cooked broccoli and collards contribute significantly to fiber intake. A cup of either contains a little over 5 grams of fiber. One cup of cooked okra contains 4 grams and a green bell pepper has 2.5 grams of fiber.
Beans
The Nutrition Source recommends beans as an inexpensive and easy way to meet your fiber, carbohydrate and protein needs.
The United States Department of Agriculture (USDA) lists fiber content per cup of beans. According to the USDA, baked beans contain 10.4 grams of fiber, while black beans contain 15 grams of fiber. White beans and great northern beans contain slightly more than 12 grams of fiber. Navy beans score the highest, with one cup containing 19.1 grams of fiber.
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