Dietary fiber has several benefits that make it a necessary addition to each meal and snack. The UC Davis Health System explains that fiber helps reduce blood pressure, control blood sugar, maintain healthy digestion and reduce cholesterol. This carbohydrate can also help with weight loss, making it a good addition to any type of diet plan. Eating low-fat foods that contain fiber allows you to benefit from fiber without adding too much fat to your diet.
Apples
Apples offer several nutritional benefits in a crisp, crunchy package. The University of Illinois Extension reports that one medium apple with the peel contains 4 g of dietary fiber. Apples have only trace amounts of fat, making them a good addition to a low-fat diet. Other nutrients in apples include calcium, folic acid, vitamin A, vitamin C and phosphorus.
Air-Popped Popcorn
Some people think of popcorn as an unhealthy food, but air-popped popcorn without the butter and salt actually has several nutritional benefits. One cup of air-popped popcorn has 1.2 g of dietary fiber and only 0.36 g of fat, according to the USDA Nutrient Database for Standard Reference. Popcorn also contains potassium, magnesium and phosphorus. Sodium-free seasonings add flavor to popcorn without increasing the sodium content.
Raspberries
Raspberries are a low-calorie food with high nutrient density. Just one cup of these tart berries has 8.34 g of fiber, according to The World's Healthiest Foods, a website sponsored by the George Mateljan Foundation. Raspberries also contain vitamin C, manganese, folic acid, niacin, riboflavin, potassium, copper and magnesium. The USDA Nutrient Database for Standard Reference indicates that one cup of raspberries has just 0.8 g of fat.
Oranges
Oranges, known for their vitamin C content, also contain dietary fiber that helps you stay full for long periods. One medium orange contains 3.0 g of dietary fiber, as reported by Dr. William Sears, pediatrician and owner of the AskDrSears website. Oranges contain over 100 percent of the recommended daily intake for vitamin C, along with potassium, calcium, vitamin A, thiamin and folic acid.
Oatmeal
This breakfast food fills you up because of its high fiber content. One cup of cooked oatmeal contains 4 g of dietary fiber, according to the Colorado State University Extension. The fat content of oatmeal varies, based on the type of milk and other ingredients added to the oatmeal after cooking. The University of Nebraska Cooperative Extension recommends preparing oatmeal with milk and using cinnamon as a sweetener instead of sugar.
Lentils
Lentils are an excellent source of fiber without a lot of fat. One cup of cooked lentils without added salt has just 0.75 g of fat and 15.6 g of dietary fiber, according to the nutrition website Nutri-Facts. Lentils are also a good source of nonanimal protein for vegetarians. Lentils add bulk to soups, chili and other meals.
Broccoli
This cruciferous vegetable contains calcium, vitamin C, iron, vitamin D, fiber and other nutrients. The University of Illinois Extension reports that one-half cup of cooked broccoli contains 2.4 g of dietary fiber. Broccoli also contains protein, which provides energy and may prevent snacking between meals.
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