Daily recommended intake of fiber for adult females and males is 21g to 38g per day, according to MayoClinic.com. Knowing which foods to concentrate on provides a boost to ensuring you get your recommended intake of fiber. Increasing your fiber intake is associated with a reduction in cardiovascular disease, lower cholesterol levels and lower risk of developing diabetes.
Cereals
Commercial cereals have added fiber to help you reach the recommended daily intake of fiber. Select brans like All Bran that contains 10g of fiber per 1/2 cup or Fiber One, which contains 14g per 1/2 cup. Raw oat and wheat bran boast 12g of fiber per ounce, while raw corn bran contains 22g per ounce.
Legumes and Lentils
Lentils and legumes are rich in fiber. Each cup of cooked split peas, lentils and black beans contain 16.3g, 15.6g and 15.0g of fiber, respectively. According to Today's Dietitian Sharon Palmer, RD, each cup of cooked Adzuki and Lima beans contain 17g and 14g of fiber, respectively. Navy and white beans contain 19g of fiber in each cooked cup. Yellow beans contain 18g of fiber per cooked cup.
Fruits and Vegetables
Vegetables and fruits are recommended when following a high fiber diet. Raspberries and blackberries pack 8g of fiber per cup serving. One medium cooked artichoke contains 10.3g of fiber, making it the highest ranking vegetable with fiber.
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