It seems that almost daily, science uncovers more reasons why human beings should move toward a high-fiber diet. Fiber comes in two forms, soluble and insoluble, both of which provide multiple health benefits. According to the Mayo Clinic, men and women should consume between 21 and 38 grams of fiber daily. A high-fiber diet should include a variety of foods. It is important to read nutrition labels to determine exact amounts of fiber.
Fruits
In addition to tasting good, many types of fruits are high in fiber. In terms of the berry family of fruits, blueberries, blackberries and raspberries yield from 3.8 grams to 4.6 grams of fiber per half cup. The fiber in blackberries is soluble, while the fiber in raspberries is insoluble. Soluble fiber can be digested, while insoluble fiber cannot be digested. The main role of insoluble fiber is to help transport food quickly through the intestines. Dried figs are very high in fiber, with three figs providing 10.5 grams. A medium peach, nectarine or mango provides from 2.3 to 4.5 grams of fiber. In addition to fiber, fruit contains a variety of vitamins and minerals which make it an excellent snack. Apples, in particular, are a nutritious snack and yield 4.4 grams of fiber.
Grains
Whole grain products are generally considered high-fiber foods. One cup of whole wheat spaghetti or cooked barley provides from 6.0 to 6.2 grams of fiber. Bran and oats are good sources of fiber, and a variety of breakfast cereals contain them. A medium oat bran muffin, for example, provides 5.2 grams of fiber. Another high-fiber snack is popcorn, which has 3.5 grams of fiber in three cups. Whole grains are not only a rich source of fiber, they also are high in complex carbohydrates. Complex carbohydrates are excellent sources of sustained energy.
Vegetables
Many types of vegetables, particularly green leafy vegetables, are high in fiber. Broccoli and cooked spinach, for example, yield between 4.32 and 4.5 grams of fiber per cup. Cooked peas and artichokes provide the most fiber per serving. A cooked artichoke, for example, has 10.5 grams of fiber.
Legumes
In addition to being valuable sources of minerals, many types of beans are high in fiber. Most of the fiber is contained in the outer skin of the bean. Cooked black beans, lima beans and vegetarian baked beans have between 10.4 and 15.0 grams of fiber per cup.
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