List Of High Fiber Foods & Fiber Content

The U.S. Department of Agriculture, or USDA, suggests eating foods high in fiber to reduce the risk of heart disease, promote healthy bowel function and help with weight loss efforts. The Institute of Medicine recommends adult females 19 to 50 years of age eat 25 g of fiber daily, and adult males of the same age eat 38 g of fiber daily. After age 50, the recommendation is 30 g of fiber daily for men and 21 g for women. The two different forms of fiber provide different health benefits. Soluble fiber slows down digestion and lowers cholesterol, as noted by MedlinePlus. Insoluble fiber speeds up digestion and minimizes constipation.

Vegetables

Eating two or three servings of vegetables daily can go a long way toward providing adequate fiber in the diet. Most beans contain soluble fiber, while other vegetables provide insoluble fiber, as noted by MedlinePlus. The USDA National Nutrient Database reports that 1/2 cup of navy or baked beans provides about 9 to 9.5 g of fiber. A 1/2 cup serving of split peas or lentils yields 8 g of fiber, while the equivalent helpings of pinto beans and black beans provide 7.5 grams. Lima beans and kidney beans yield 6.5 g of fiber per 1/2 cup serving. Adding 1/2 cup of green peas to your diet will give you about 4.5 g of fiber.

Grains

Following the USDA's recommendation to consume 3 oz. of whole grains daily will increase your fiber intake. Starting the day with bran cereal may provide you with up to 8.8 g of fiber in a 1/2-cup serving, while other whole grain cereals may supply about 5 g in a single-cup serving. Snacking on 1/2 cup of chestnuts yields 3.6 g of fiber. Using 1/2 cup of oat bran or wheat flour in baking provides 7 g of fiber. Nuts, seeds and barley provide soluble fiber, while wheat bran and whole grains supply insoluble fiber, as noted by MedlinePlus.

Fruits

Fruit provides both insoluble and soluble fiber. Be sure to eat the skin, when possible, for added fiber. An apple without the skin provides 1.4 g of fiber, while eating the entire apple with skin will supply 3.3 g of fiber, as reported in the USDA National Nutrient Database. A cup of raspberries or blackberries provides up to 8 g of fiber. A cup of canned pumpkin or 1/2 cup of dates supplies 7 g of fiber. A whole pear or a cup of strawberries contains close to 5 g of fiber.

Considerations

Adding too much fiber to your daily routine all at once may upset your stomach. Try adding 2 or 3 g of fiber each day. Gradually increasing the fiber in your diet will minimize gastrointestinal discomfort.