A diet rich in fiber can benefit you in many ways. This indigestible substance, found in a variety of foods, helps promote regular bowel movements and overall digestive and intestinal health. Eating a high-fiber diet helps lower levels of bad cholesterol by preventing its absorption in the gastrointestinal tract. It also tempers the release of glucose into the bloodstream, which is vital if you have diabetes. The Mayo Clinic recommends men age 50 and younger should consume at least 38 g daily while men older than 50 years should get at least 30 g. Women 50 and younger should consume at least 25 g while women older than 50 should aim for at least 21 g.
Whole Grains
Whole grains retain their bran and germ when being processed into foods. These parts of the grain contain the bulk of its fiber content and whole grains represent one of the richest sources of fiber. Brans in particular such as oat bran and corn bran contain the richest sources of fiber. Choose these grains over white breads, pastas, rice and crackers. For example, a whole-wheat piece of bread has 3.6 g of fiber while its white bread counterpart only contains 0.6 g. Whole grains also have other advantages over refined grains such as having more protein and larger amounts of other important nutrients such as potassium and magnesium. Examples of whole grains include whole wheat, oatmeal, brown rice, millet, barley, wild rice, bulgur, popcorn and buckwheat.
Fruits and Vegetables
All fruits and vegetables contain beneficial fiber. Maximize benefits by keeping the skin on fruits and vegetables because the skin usually contains the bulk of the fiber. Registered dietitian Sharon Palmer, writing for Today's Dietitian, a magazine for nutrition professionals, notes that berries contain one of the richest sources of fiber because of the large amount of tiny seeds they contain. Just 1 cup of raspberries will deliver 8 g of fiber while 1 cup of elderberries packs 10 g. One medium pair will get you 6 g of fiber while 1/2 cup of figs contains eight. Leafy greens such as spinach, Swiss chard and mustard greens also have a high fiber content.
Beans
Beans of all kinds contain rich stores of fiber and also represent a good choice for a low-fat protein source. One cup of navy beans or white beans will provide 19 g of fiber. Pretty much every type of bean contains grams of fiber that reach the double digits, making them a must for any high-fiber diet. Other particularly rich sources include lentils, yellow beans, adzuki beans and kidney beans.
Nuts and Seeds
Nuts and seeds also qualify as fiber-rich foods. They also represent good sources of protein and healthful fats. Particularly rich sources of fiber include 1 oz. of flaxseed, which offers 8 g of fiber, 1 oz. of pinon nuts, which give 12 g, almonds give 4 g per ounce and sesame seeds offer 4 g per 1/4 cup.
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