High-fiber foods are essential for maintaining good bowel health. As a healthy adult, you should aim to include 31 grams of fiber in your diet each day, according to the U.S. Department of Agriculture, or USDA. Knowing which foods contain the most fiber can help you make sensible choices to reach this goal.
Navy Beans
Navy beans top the list of high-fiber foods. According to the USDA, ½ cup of cooked beans contains 9.5 grams of fiber and 128 calories. These creamy white beans got their name because they were the staple food of the U.S. Navy in the early 20th century. Dried or canned beans are available year-round in most supermarkets.
Bran Cereal
Starting the day with a bowl of bran cereal can help you reach your fiber intake. The USDA recommends eating a ½-cup serving of 100 percent bran cereal, which contains 8.8 grams of fiber and 78 calories. Other bran cereals contain high amounts of fiber--from 2.6 grams to 5 grams per serving depending on the brand.
Kidney Beans
Kidney beans provide 8.2 grams of fiber and 109 calories per ½ cup, according to the USDA. These red, kidney-shaped beans also help maintain proper blood sugar levels and are a source of protein. Make sure to cook kidney beans fully, because they can cause a gastrointestinal condition called kidney bean poisoning.
Split Peas
Split peas are produced by harvesting mature peas and drying them. When they are dried and shelled, the peas have a natural split down the center. According to the USDA, ½ cup of split peas provides 8.1 grams of fiber and 116 calories.
Lentils
According to the USDA, ½ cup of lentils contains 7.8 grams of fiber and 115 calories. The most common lentils are the brown or green varieties. You can add lentils to stews and soups to increase your fiber intake.
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