Foods Highest in Fiber Content

Dietary fiber is the part of carbohydrates that the body does not digest. Fiber moves through the digestive tract quickly and helps it to work efficiently. A high-fiber diet may lower the risk of heart disease and diabetes. The more calories you eat, the more fiber you need to ingest. In general, women should have about 20g of fiber a day and men and teenagers should have 30g to 35g. The Harvard School of Public Health states that to increase fiber in your diet "the best sources are whole grain foods, fresh fruits and vegetables, legumes and nuts."

Legumes

Beans and legumes are some of the highest fiber foods. According to the Mayo Clinic, split peas, lentils and black beans all have over 15g of fiber per cooked cup.

Vegetables

One medium artichoke, cooked, contains 10.3g of fiber, which is almost half of the recommended minimum intake for women. Other high fiber vegetables include peas (8.8g/cup) and broccoli (5.1g/cup).

Fruits

Raspberries are a high fiber fruit with 8g of fiber per cup of fruit. Pears are also a good choice for increasing fiber intake, containing 5.5g of fiber in a medium pear.

Grains, Cereal and Pasta

Whole-grain cereals and pasta are sources of fiber. One cup of whole cooked, whole-wheat spaghetti contains 6.2g of fiber. One cup of pearled, cooked barley has 6g, and 3/4 cup of bran flakes has 5.3g of fiber.

References

• Harvard School of Public Health: The Nutrition Source
• Mayo Clinic: High-Fiber Foods