The value of fiber in your diet is manifold: not only does it aid in bowel function, it also has the potential to lower your cholesterol, stabilize your blood sugar, and provide a feeling of fullness that helps with weight loss. Foods that are high in fiber often provide this feeling of satiety on relatively few calories, making high-fiber foods an excellent choice for dieters. According to the Mayo Clinic, there are two types of fiber, soluble and insoluble. Both of these play important roles in maintaining optimal health.
Vegetables
According to FamilyDoctor.org, fruits and vegetables are excellent, low-calorie sources of fiber. Artichokes are among the vegetables highest in fiber, the Mayo Clinic reports, with one medium cooked artichoke providing 10.3 grams of fiber. Broccoli is also high in fiber, with 5.1 grams of fiber per cup, as are peas, which deliver 8.8 grams of fiber per cup. Be mindful of portions when eating peas, since they are starchier and slightly more caloric than other vegetables at 117 calories per cup. FamilyDoctor.org recommends eating two and a half cups of vegetables per day.
Fruits
Fruits are another abundant source of fiber, and the Mayo Clinic recommends eating some type of fruit with each meal. The top fruit sources of fiber are pears, berries, apples, bananas and oranges, the Mayo Clinic reports. According to FamilyDoctor.org, half a cup of raspberries provides four grams of fiber, and one small pear delivers 4.4 grams. Apples in particular are good sources of pectin fiber, which can be useful for those with conditions such as irritable bowel syndrome.
Legumes and Nuts
Nuts and legumes provide an excellent nutritional combination of protein and fiber combined with healthy fats.The Mayo Clinic recommends that you increase your intake of beans and lentils, adding them to salads, soups or other meals. According to FamilyDoctor.org, half a cup of navy beans provide 9.5 grams of fiber, kidney beans deliver 8.2 grams and black beans contain 7.5 grams. Enjoying a healthy one-ounce serving of nuts will provide 3.5 grams of fiber for almonds, 2.9 grams for pistachio nuts, and 2.7 grams for pecans. Be aware that you'll need to control your portions of nuts, as they are considered calorie-dense.
Whole Grains and Complex Carbs
Changing your source of carbohydrates is a great way to incorporate healthy fiber into your diet, reports FamilyDoctor.org. Although whole-grain breads and pastas may not have lower calorie content than their counterparts made from refined white flour, they provide longer-lasting energy and a greater sense of fullness, making them an excellent choice for a healthy diet. According to the Mayo Clinic, a slice of whole grain bread provides 1.9 grams of fiber, a cup of brown rice contains 3.5 grams and a cup of whole grain spaghetti has 6.2 grams.
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