CSPI High Fiber Foods

Center for Science in the Public Interest, or CSPI, has been advocating for sound information on nutrition and health since 1971. It is the group that unveiled the truth behind movie theater popcorn and restaurant food. CSPI also provides the public with information about healthy eating, including information about foods high in fiber.

Fruits and Vegetables

Fruits and vegetables contain both soluble and insoluble fiber. Soluble fiber helps to lower blood cholesterol by preventing it from being absorbed and going into the blood stream. Insoluble fiber helps keep you regular and prevents constipation. High fiber fruits and vegetables, according to an article published in CSPI's "Nutrition Action Healthletter," include blackberries, pears, apple, orange, dried figs, apricots, raisins, blueberries, strawberries, peas, sweet potato, broccoli, green beans, peppers, asparagus, carrots, cauliflower and spinach.

Grains and Pasta

A diet high in insoluble fiber may help prevent the onset of diverticulosis. Diverticulosis affects one-third of adults over age 45 in North America. High fiber grains and pasta include bulgur, whole wheat pasta, popcorn and brown rice.

Bread and Crackers

Most adults need about 30 to 35 g of fiber a day, and Americans only average about 15 g, according to the Harvard School of Public Health. CSPI high fiber bread and crackers include Finn Crisp thin crisp, whole wheat bread and Nabisco Triscuits.

Cereal

Fiber helps to slow down the absorption of sugar and is helpful for blood sugar control for people with diabetes. CSPI high fiber cereals include oat bran, wheatena, oatmeal, Kellogg's All Bran, Post Shredded Wheat n' Bran, Kellogg's raisin bran, Post Grape Nuts, Post Shredded Wheat, Post bran flakes and General Mills Wheaties.

Beans

High fiber foods make you feel full longer and aid in weight control. High fiber beans include black beans, split peas, kidney beans, lentils, chickpeas, hummus and tofu.