Fiber comes in the form of soluble which absorbs in water, and insoluble which does not. Following a high fiber diet will help prevent heart disease, cancer, constipation and diabetes according to the New Fitness website. Learn what foods are high and low in fiber to set up your personal diet plan.
Meat
Meats are high in protein and iron but are low in carbs and contain no fiber. This includes steak, pork, chicken, duck and turkey. Game meats have an identical makeup--venison, bison, rabbit and squirrel are examples of low fiber meats.
Fish
Fish is similar to meat in its nutrient profile. It is high in protein and iron, and low in carbs and fiber. This includes all types of fish and shellfish, such as halibut, cod, salmon, herring, mackerel, talapia, catfish, clams, lobster, crab, mussels and shrimp.
Dairy Products
Dairy products are high in calcium, protein and saturated fat. They are also fiber-free. Milk, yogurt, cheese, butter, cream, sour cream and cottage cheese are examples of low fiber dairy foods. Specialty types of yogurt come enriched with fiber and that should be indicated on the packaging.
Whole Grains
Whole grains are high in fiber, high in complex carbs, low in fat and have a moderate amount of protein. Quinoa, oatmeal, oat bran, brown rice, millet, buckwheat, bulgur and barley are examples. Products that are made from these whole grains like bread, bagels, rolls, wraps and cereal are also high in fiber. White bread and other white flour products that are refined are low in fiber.
Fruits
Fruits are high in fiber, water, vitamins, natural sugar and complex carbs. They are also low in fat and protein. Whether as part of a meal or as a snack, fruits like apples, bananas, pears, peaches, oranges, grapes, berries, cherries, mangoes and grapefruit will deliver fiber.
Vegetables
Vegetables are high in water, fiber and minerals, and they are low in fat and protein. With the exception of corn and potatoes, they are also low in carbs. For a high fiber addition to your diet, try broccoli, cauliflower, onions, asparagus, artichokes, green beans, lettuce and baby spinach.
Legumes
Beans, peas and peanuts are legumes that are high in protein, complex carbs, iron and fiber. Lentils, garbanzo beans, fava beans, soy beans, cannelloni beans, pinto beans and navy beans provide high fiber and can be added to dishes or eaten alone as snacks.
Seeds and Nuts
Seeds and nuts are high in fiber, protein, essential fats and calories. They are also low in carbohydrates. Sunflower seeds, flax seeds, hemp seeds, pecans, pistachios, almonds and walnuts are examples.
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