Fiber is important to your overall health and nutrition, as well as keeping the digestive tract working properly. According to MayoClinic.com, women should consume at least 21 to 25g of fiber a day and men should eat 30 to 38g a day. Diets that are high in fiber show lower rates of cancer, notes HelpGuide.org. Also, high fiber reduces the risk of developing heart disease and diabetes, reports MayoClinic.com.
Grains
Whole-grain products are a good source of fiber. Pastas and breads that are labeled whole grain will have high amounts of fiber. In addition to wheat, other high-fiber grains include barley, oats, oatmeal, popcorn and brown rice, notes MayoClinic.com. One cup of oatmeal contains 4g of fiber, 1 cup of whole-wheat pasta contains a little over 6g of fiber and 1 cup of brown rice contains 3.5g of fiber, according to MayoClinic.com. Cereals can also be made with different high-fiber grains, making them another high-fiber option.
When choosing products, read and compare labels. Some whole-wheat products do not contain as much fiber as whole grain or multigrain products.
Veggies
Vegetables can offer a good source of fiber and you can add them to a variety of meals or eat them by themselves. High-fiber vegetables include peas with almost 8g in 1 cup; broccoli with a little over 5g in 1 cup; and turnip greens with 5g in 1 cup. Lower on the scale, sweet corn, brussels sprouts, the skin of a medium potato, tomato paste and raw carrots have close to 2g, reports MayoClinic.com.
Berries
Berries are generally high in fiber and make handy snacks, due to their small size. Eating blueberries, raspberries, strawberries or blackberries can provide you with significant amounts of fiber. One cup of raspberries contains 8g of fiber and 1 1/4 cup of strawberries contains close to 4g, reports MayoClinic.com.
Other Fruits
Other fruits have significant amounts of fiber, but a lot of the fiber is in the skin of the fruit, some of which aren't generally eaten. When eating apples, pears, and mangoes, eat skin of the fruit in addition to the fruit part to get the most fiber possible. Bananas and citrus fruits are still good sources of fiber, even though you don't eat the skin. A medium apple with the skin will provide you with about 4.5g of fiber and a medium banana will provide about 3g, notes MayoClinic.com.
Dried Fruits
Dried fruits contain significant amounts of fiber. For example, two dried figs have 1.5g and raisins have 1g fiber in 2 tbsp., reports MayoClinic.com. Combine dried fruits with nuts and seeds to deliver an even higher fiber content. While dried fruits are high in fiber, consume them in moderation because they tend to be high in calories. Check the nutrition label to make sure they have no sugar added.
Nuts
Different varieties of nuts contain significant amounts of fiber, reports MayoClinic.com. For example, almonds have 3.5g of fiber in 23 nuts, while pecans and pistachio nuts have close to 3g for every 49 you eat. Nuts are higher in fat and should be eating regularly, but in moderation.
Beans
Beans of all varieties have significant amounts of fiber and you can add them to a variety of foods and meals. Black beans, baked beans, kidney beans, pinto beans, chickpeas, navy beans and black-eye peas are all high in fiber, notes HelpGuide.org. For comparison, 1 cup of black beans contains 15g of fiber and 1 cup of vegetarian baked beans contains a little over 10g of fiber, according to MayoClinic.com.
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