Scientific evidence links the intake of fiber with health benefits such as constipation relief, decreased cholesterol levels, and decreased risk of chronic diseases like heart disease, diabetes and cancer, says Today's Dietitian. The Mayo Clinic suggests women consume 21 to 25g of fiber per day, and men 30 to 38g of fiber per day. There are many food sources of fiber, and people do not need to rely on food additives to meet their fiber goals.
Raw Corn Bran
Bran is an excellent source of fiber, says Today's Dietitian. Raw corn bran has the most, with 22g of fiber in 1 oz. Corn bran fiber is mostly insoluble and helps alleviate constipation. Today's Dietitian suggests sprinkling corn bran on hot cereal, or adding it to baked goods such as muffins and cookies to boost fiber intake.
Navy Beans
Beans are high in fiber, but navy beans are one of the highest, with 19 grams of fiber in 1 cup, says Today's Dietitian. Navy beans are high in the cholesterol-lowering soluble fiber, says the World's Healthiest Foods website. Navy beans are most commonly found as baked beans. They can also be enjoyed in soup, stir fry and chili.
Split Peas
MayoClinic.com says 1 cup of split peas contains 16 grams of fiber. The fiber found in peas is currently being studied as a functional food ingredient--a food that aids in disease prevention and health promotion. Split peas can add fiber to soups, stews and salads.
Acorn Squash
Winter and summer squashes are high in fiber, but acorn is the highest with 9g of fiber in 1 cup, says Today's Dietitian. The sweet, nutty squash is also high in vitamin A, vitamin C and potassium. Acorn squash can be enjoyed baked as a side dish or added to soups and stews.
Raspberries
According to MayoClinic.com, 1 cup of raspberries contains 8g of fiber. The fiber content in raspberries is contributed by its tiny seed. In addition to being high in fiber, raspberries are also low in calories and high in antioxidants. Raspberries can be enjoyed as a snack, or added to cereals, yogurts and salads.
Bulgur
Whole grains are a natural source of fiber because of their package. Whole grains are seeds made up of bran, germ and endosperm, explains Today's Dietitian. One cup of cooked bulgur contains 8g of fiber and can be served as a high fiber side dish in place of rice or pasta.
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