Fiber is an essential part of a complete and balanced diet. Soluble fiber is a digestible carbohydrate that helps control blood sugar and lower heart disease; insoluble fiber is an indigestible carbohydrate that helps regulate digestion and decreases your risk for various disease like colon cancer. The U.S. Department of Agriculture suggests that you eat 25 to 30g of fiber daily. Get your daily intake of fiber from a variety of sources.
Fruits and Vegetables
Fruits and vegetables are all good sources for both soluble and insoluble fiber. Soluble fiber is found in foods like oranges, guava, berries, carrots, corn, peas and brussel sprouts. Soluble fiber binds to fatty acids in the stomach, which lengthens the digestion process and regulates blood sugar levels. Fruits and vegetables with high insoluble fiber content include watermelon, green beans, leafy greens and broccoli. Insoluble fiber is also found in the skins of fruits and vegetables, such as the skin of peaches and potatoes. One medium avocado contains 12g of total fiber.
Grains
Whole grains are great sources for insoluble fiber. Breads and grains that have whole wheat or whole grain listed in the ingredients are significantly higher in fiber than white or enriched grains. For example, Dietaryfiberguide.com shows that one-half cup of uncooked brown rice has 5.5g of fiber, whereas one-half cup of white rice contains only 2g of fiber. Breakfast cereals that contain bran or whole-grain oat are also good selections for dietary fiber.
Lentils and Beans
Though categorized as vegetables, special emphasis can be placed on lentils and beans because of the significant amount of fiber that they contain. Dietaryfiberguide.com shows that while most vegetables average 3 to 5g of fiber per serving, one cup of baked beans provides 10g of fiber. One cup of Lima beans provides 11g of fiber. Commonsensehealth.com provides a list of high fiber foods, including black beans, pinto beans, lentils and peas.
Nuts and Seeds
Nuts and seeds are popular and convenient snacks that are dense in nutrients and fiber. Three tablespoons of flax seed provides 7g of fiber, which makes it a significant source for dietary fiber. Pumpkin seeds are also a good source of fiber, providing 4g of fiber for one-quarter cup. One ounce of almonds provides 4g of total fiber. Other good nut sources include peanuts, pistachios and walnuts.
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