Fiber, a type of carbohydrate that the body can't digest, may reduce risk of heart disease, diabetes, diverticular disease and constipation, according to Harvard School of Public Health. It's present in all plants that are eaten for food. Fiber helps food to move quickly through your digestive tract and keeps it functioning properly. It's also important for weight maintenance because it increases feelings of satiety.
Fruits
Blackberries, pears and raspberries are all good sources of fiber. A medium pear has 5.5g of fiber, while 1/2 cup of raspberries has 4g of fiber, according to the USDA National Nutrient Database for Standard Reference. Choose whole fruits instead of fruit juices to get fiber, recommends the Harvard School of Public Health. Removing the skin from fruits decreases fiber content. Increase fiber gradually to prevent intestinal gas, abdominal bloating and cramping.
Vegetables
Peas, winter squash, artichokes and turnip greens are all high in fiber. A medium artichoke has 6.9g of fiber, while 1/2 cup of cooked turnip greens has 5g of fiber. Canned vegetables are lower in fiber content. Try snacking on raw vegetables to get more fiber in your diet. Cut up vegetables and add them to soups and sauces to add fiber into a meal.
Grains
Bran cereal, whole-wheat spaghetti, barley, oat bran muffins, whole-wheat bagels and wheat bran are good sources of fiber. A cup of whole wheat spaghetti has 6.3g of fiber, while a medium oat bran muffin has 5.2g of fiber. Replace white bread, rice and pasta with brown rice and whole-grain foods to get more fiber. Choose high-fiber breakfast cereals with bran to get fiber first thing in the morning, recommends MayoClinic.com. Substitute whole-grain flour for white flour when baking.
Legumes
Lentils, black beans, lima beans, baked beans, kidney beans, navy beans, pinto beans, chickpeas and split peas are high in fiber. A half cup of pinto beans has 7.7g of fiber, while 1/2 cup of lima beans has 4.5g of fiber. Substitute beans for meat in chili and soup to get adequate fiber. Drink more liquids when you increase fiber in your diet, because fluids help your body digest fiber.
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