You may have read books or articles which advocate eating high-fiber diets, or your parents may have insisted you finish your vegetables before leaving the table. Your parents were right; fruits and vegetables are an important part of a healthy diet. Not only do they contain many vitamins and minerals, but certain fruits and vegetables are also high in dietary fiber. Research which fruits and vegetables have the most fiber and incorporate them into your diet.
Fiber Benefits
Your digestive system functions more efficiently when you consume the proper amount of fiber. You may be less constipated and have more regular bowel movements. In addition to digestive benefits, a 2009 study led by James W. Anderson and colleagues and published in the journal Nutrition Reviews found that participants who ate higher amounts of fiber lowered their risk of developing "heart disease, stroke, hypertension, diabetes, obesity and certain gastrointestinal diseases." Supplementing the participant's diet with additional fiber also helped with weight loss. Aim for a ratio of 14 grams of fiber per every 1,000 calories in your diet.
Types of Fiber
Fiber is mainly indigestible and winds its way through your digestive track without breaking down significantly. According to MayoClinic.com, there are two types of fiber: insoluble and soluble. Insoluble fiber helps food move along your digestive system, helping with constipation. Soluble fiber dissolves in water and can help lower cholesterol and blood sugar levels. Many plants, nuts and seeds contain both insoluble and soluble fiber.
Fruits
Fruits are good sources of insoluble and soluble fiber. According to the University of Wisconsin Extension, fruits packed with fiber include prunes, raisins and raw, unpeeled apples, all of which have over 3 grams of fiber. Dates, raw pears and blackberries have more than 4 grams per serving. Less fiber-rich, but still valuable, fruits include peeled apples, blueberries and oranges. Eat fruit on Greek yogurt, dates or prunes for a snack, and serve sliced apples as a side dish. Make smoothies with pureed blackberries and blueberries.
Vegetables
The U.S. Department of Agriculture's nutrient database lists cooked beans such as navy, pinto, black, white and kidney beans as sources containing over 12 grams of fiber per cup. Dried and cooked cowpeas such as blackeyes, crowder and southern peas have more than 10 grams per serving. Canned tomato paste, globe or fresh artichokes and chickpeas also have over 10 grams of fiber per cup. Frozen mixed vegetables have 8 grams of fiber per cup, while frozen spinach has 7 grams. Frozen, cooked, chopped broccoli provides you with 5.5 grams of fiber, canned sweet potatoes with 5.9 and one cup of cooked whole-wheat spaghetti has over 6 grams of fiber per cup.
Considerations
Columbia University notes that a high-fiber diet can cause gas, cramping and bloating if you are not accustomed to eating a lot of fiber. Gradually increase the amount of fiber you eat and drink water to avoid constipation. Include one or two servings of vegetables with your lunch and dinner, and concentrate on high-fiber choices. Eat raw fruits rather than drinking fruit juice to enjoy the benefits of high-fiber fruits.
References
- "Nutrition Reviews"; Health Benefits of Dietary Fiber; James W. Anderson et al.; March 2009
- MayoClinic.com: Dietary Fiber: Essential for a Healthy Diet
- University of Wisconsin Health: Fiber
- U.S. Department of Agriculature National Nutrient Database for Standard Reference
- Columbia University: What About Fiber?
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