A high-fiber diet can be beneficial for your health. It helps to maintain bowel health and reduces the risk of diabetes and heart disease. A high-fiber diet can help you maintain healthy weight. For most people, 25 g to 35 g of fiber from a variety of sources is recommended. If you include more fiber in your diet, you need to drink at least eight glasses of water every day. You may need to increase your intake of calcium as well.
Legumes
Legumes contain more fiber than many other foods. Lima beans have the most at 13.5 g of fiber per serving, followed by lentils, black beans, pinto and navy beans, kidney beans and baked beans. A serving is 1/2 cup of the cooked beans. You can add beans to salads, soups, pasta and use them as a side dish or main dish.
Whole Grains
Whole grains provide more insoluble fiber than fruits and vegetables, although all plant foods have a combination of both soluble and insoluble fibers. Insoluble fibers provide bulk and softness in your stool, preventing constipation. Eat a serving of whole grains at every meal. A serving is 1/2 cup of grain such as barley or brown rice, a slice of whole grain bread or 3 cups of air-popped popcorn. For snacks, consider whole grain crackers or rice cakes instead of potato chips. For breakfast, choose a cereal with at least 5 g of fiber per serving.
Fruit
All fruit has fiber, however fruit such as apples and blueberries which have a skin, tend to have more fiber. The tiny raspberry has the most fiber for its small size. Other high-fiber fruits include avocados, bananas, berries, kiwi and guava, oranges and pears. Eat four servings of fruit a day. A serving of fruit is a medium-size fruit or 1/2 cup of fruit.
Vegetables
The vegetables highest in fiber are broccoli, Brussels sprouts, cabbage, carrot, eggplant, greens such as collards, kale, turnip greens, mushrooms, potato (with skin only), pumpkin, peas, peppers, spinach and sweet potatoes. Eat 5 servings of vegetables a day. A serving is 1/2 cup of the cooked or raw vegetable. Five servings of vegetables is only 2 1/2 cups total, so if you eat a half cup of potato with skin for breakfast, a large salad with chopped vegetables for lunch and at least one vegetable for dinner, you likely will have eaten enough without much effort.
Nuts
Nuts are a good source of fiber, however they are also high-fat. Eat only a handful of nuts a day, less than an ounce. Eat raw or dry-roasted nuts, rather than fried nuts.
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