Eating adequate amounts of fiber is an important part of staying healthy. The Mayo Clinic recommends that women eat 21 to 25 grams of fiber daily and that men eat 30 to 38 grams daily. How do you reach those totals? In general, high-fiber foods tend to be the least-processed foods: whole grains, legumes, nuts and seeds, fruits and vegetables.
Whole Grains
The less refined a grain or cereal is, the higher its fiber content. Choosing whole-wheat spaghetti, brown rice, bran cereal and whole wheat flour instead of more refined alternatives boosts your fiber intake. For instance, a cup of whole-wheat spaghetti has 6.2 grams of fiber, while a slice of whole-wheat bread contains 1.9 grams. A cup of cooked oatmeal is another good choice, providing 4 grams.
Legumes
Eating beans, peas and lentils is a sure way to increase your fiber intake. One cup of split peas contains a remarkable 16.3 grams of fiber, and a cup of lentils contains 15.6 grams. A cup of cooked black beans delivers a hearty 15 grams, while a cup of canned vegetarian baked beans will add 10.4 grams to your daily fiber intake.
Nuts and Seeds
Sprinkling nuts and seeds into foods or eating them as snacks raises your fiber consumption as well. Just one ounce of almonds can deliver 3.5 grams of fiber, while an ounce of pistachios provides 2.9 grams and an ounce of pecans, 2.7 grams. With every quarter-cup of sunflower seeds, you gain 3.9 grams of fiber.
Fruits
Eating whole fresh fruits is a great way to add fiber to your diet. With every cup of raspberries you get 8 grams of fiber, an average pear has 5.5 grams and an average apple offers 4.4 grams. Other good fiber sources include strawberries at 3.8 grams per 1 1/4 cups, bananas at 3.1 grams in a medium banana, figs at 1.6 grams in two and raisins at 1 gram in two tablespoons.
Vegetables
Vegetables pack a lot of fiber along with their other nutrients. One cooked artichoke can deliver a considerable portion of your daily fiber requirement: 10.3 grams. A cup of cooked peas is another great source, providing 8.8 grams. You can also load your plate with broccoli, corn, carrots, turnip greens, Brussels sprouts or potatoes.
Fiber Intake Tips
The Georgia Department of Community Health recommends raising your fiber intake gradually, over several weeks. By doing so, you'll avoid the bloating and gas sometimes associated with sudden jumps in fiber intake. You'll also want to drink plenty of water, which the fiber will absorb.
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