Fruits, vegetables, legumes and whole grains are rich in fiber and phytochemicals, according to "Essentials of Nutrition and Diet Therapy." Eating these foods on a regular basis will lower your risk of heart disease, cancer and diabetes. Men should consume at least 30 grams of fiber per day and women at least 25 grams per day. It is better to get your fiber by eating a variety of whole foods instead of using a fiber supplement, according to "Essentials of Nutrition and Diet Therapy."
Whole Grains
Items such as whole-wheat flour, bulgur or cracked wheat, oatmeal, whole cornmeal and brown rice are whole grains. Whole grains contain the bran, germ and fiber, whereas refined grains, such as white bread and white rice, do not, according to the U.S. Department of Agriculture. All-bran items contain about 8.5 grams of fiber per 3/4 cup.
Fruit
Medium-size pears and apples with the skin contain about 5 grams of fiber each, according to "Essentials of Nutrition and Diet Therapy." Raspberries contain about 8 grams of fiber per cup and strawberries contain about 4 grams per cup.
Vegetables and Legumes
Cooked split peas, lentils, kidney beans and black beans contain about 16 grams of fiber per cup. You will also find a good amount of fiber in vegetables such as corn, broccoli and potatoes, according to "Essentials of Nutrition and Diet Therapy."
References
- United States Department of Agriculture: What Foods are in the Grain Group?
- "Essentials of Nutrition and Diet Therapy"; Eleanor D. Schlenker; 2007
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