Dietary fiber is found in fruits, vegetables, grains and legumes. This substance helps you feel full after eating and aids in digestion. Dietary fiber, or fiber found in foods as opposed to supplements, is the part of food your body doesn't digest. It helps prevent constipation by keeping things moving within your system and is found in a number of foods. The recommended daily allowance of dietary fiber is at least 20 grams per day as stated by the Harvard School of Public Health
Grains
Grains are a rich source of fiber. One cup of pearled raw barley contains 31.2 grams of dietary fiber according to the United States Department of Agriculture's (USDA) National Nutrient Database, well over the daily recommended allowance of dietary fiber. By comparison, one cup of whole grain wheat flour contains 14.6 grams of fiber and one cup of raw oat bran contains 14.5 grams of dietary fiber, more than 70 percent of the daily recommended amount suggested for the average adult. One cup of whole groat buckwheat flour contains 12 grams of dietary fiber, 60 percent of the daily recommended value of fiber.
Legumes
One cup of boiled navy beans without salt has 19.1 grams of dietary fiber as noted by the USDA National Nutrient Database, just shy of a full day's recommended fiber intake. A cup of canned baked beans with franks has 17.9 grams of dietary fiber, while a cup of boiled split peas without salt has 16.3 grams of dietary fiber. A cup of lentils boiled without salt has 15.6 grams of fiber, followed closely by a cup of pinto beans boiled without salt at 15.4 grams of fiber and a cup of black beans boiled without salt at 15 grams of fiber. All of these contain about 50 percent of the daily recommended intake of fiber.
Vegetables
Globe or french artichokes are the most abundant source of dietary fiber in vegetables according to the USDA National Nutrient Database. One cup of artichokes prepared by boiling without salt yields 14.4 grams of dietary fiber, about 72 percent of the daily recommended value of 20 grams.
Fruits
The Deglet Noor, or "date of light" is a specific variety of date, the fruit of the tropical date palm tree. One cup of Deglet Noor dates yields 14.2 grams of dietary fiber as stated by the USDA National Nutrient Database. Slightly less exotic, but still able to cure a sweet tooth, frozen, sweetened red raspberries contains 11 grams of dietary fiber per one cup serving.
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