Fiber is an important part of a healthy diet. When taken with plenty of fluids, it helps to regulate your digestive system by moving through the body quite quickly. This can help prevent problems like constipation, hemorrhoids and high cholesterol. It gives the feeling of satiety, and can help reduce the risk of certain cancers, heart disease and diabetes. Men should try to get at least 30 to 38g of fiber per day, and women should aim for 21 to 25g per day. It's easy to get adequate fiber as long as you know what foods to choose throughout the day.
Fruits
Many easy-to-find fruits are very high in soluble fiber, which benefits the body by regulating cholesterol levels. According to a list provided by MayoClinic.com, raspberries have 8.0g of fiber per 1 cup serving. Pears, apples, citrus fruits all have between 3 and 5g of fiber per serving. Remember you can get frozen berries when they are not available fresh, and some dried fruits such as apricots and raisins are good options as well. Eating fruits with the skin in increases it's fiber content.
Grains
Grains contain insoluble fiber which helps to keep the digestive tract healthy and bowel movements regular. Whole grains are a better source of fiber than refined grains because they have undergone less processing and are considered more intact. According to the MayoClinic.com, whole wheat pasta contains 6.2g of fiber per serving. Whole grain bread, crackers and muffins are also good options. Oatmeal, barley, brown rice, and bran cereals are excellent choices and even air-popped popcorn contains 3.5g of fiber per 3 cup serving.
Legumes, Nuts and Seeds
Beans, nuts and seeds contain both soluble and insoluble fiber and therefore are especially beneficial in terms of getting adequate fiber. Legumes such as split peas, lentils and black beans and lima beans good choices. They can be enjoyed in soups or stews, pureed or whole, hot or cold and combined with different herbs, spices and grains for a complete meal. Adding almonds, pistachio nuts, flax seeds and sunflower seeds is a good way to add more fiber to a dish as well.
Vegetables
Most vegetables have soluble and insoluble fiber in them. Among the highest in fiber are artichokes, peas and broccoli. Leafy greens, corn, potatoes, cabbage, Brussels sprouts and carrots are also good sources.
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