Fruits and vegetables provide your body with soluble and insoluble fiber. Insoluble fiber, which is also found in breads and grain products, reduces constipation and contributes to your digestive health while soluble fiber reduces your cholesterol. In turn, this reduces your risk of developing heart disease.
The University of Wisconsin notes that, although no current dietary guidelines exist regarding fiber, the American Dietetic Association recommends that all adults eat 20 to 35 g of fiber each day. Although most fruits and vegetables contain at least trace amounts of soluble fiber, the high amount of dietary fiber in some fruits and vegetables makes them stand out from the rest.
Apples
It's hard to find a high-fiber snack more nutritious than an apple. A medium-sized red, green or yellow apple contains 4 g of fiber--approximately 15 percent of the daily fiber intake recommended by the ADA. In addition, apples also boast a high concentration of vitamin C and antioxidants that prevent oxygen damage in the bloodstream and contribute to your overall cardiovascular health. In order to obtain the greatest benefit, you must eat the entire apple, as an apple's peel contains the majority of its fiber.
Broccoli
When searching for a fiber-rich addition to your family's next dinner, don't pass up broccoli. One cup of cooked broccoli contains almost 5 g of dietary fiber--and the benefits don't stop there. An April 2000 report by CNN.com notes that broccoli's nutritional benefits are second to none. With more calcium than milk and more vitamin C than an orange, broccoli stands out as a veritable power food.
Berries
Raspberries, blackberries and blueberries vary only slightly in their fiber content, but even the lowest of the three contains considerable fiber to help you meet your dietary needs. According to the University of Utah School of Medicine, raspberries are the clear winner, as 1/2 cup raspberries contains 4 g of fiber--the same as an apple. Blackberries boast 3.8 g of fiber per 1/2 cup serving, and blueberries contain 3.2 g of fiber for each 1/2 cup.
Lima Beans
Lima beans, often referred to as "butter beans," contain 7 to 8 g of fiber per 1/2 cup serving. In addition to being rich in both soluble and insoluble fiber, lima beans are also high in potassium, protein and iron.
While the fiber in lima beans lowers your risk of heart disease, so does the magnesium. One serving of lima beans offers 20 percent of the magnesium you need each day. Magnesium relaxes veins, arteries and blood vessels--improving your body's blood flow. The fiber and magnesium of lima beans makes them a nutritious and heart-healthy addition to any meal.
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