A diet high in fiber can help to promote improved digestive health and potentially reduce your risk for heart disease and diabetes. According to the Harvard School of Public Health, most people require at least 20 g of fiber per day, with men typically requiring a higher level of dietary fiber than women. To increase your daily fiber intake, it's important to understand which foods are the best sources of fiber.
Fruits
Certain types of fruit are an excellent source of dietary fiber. According to the Mayo Clinic, raspberries, pears, apples, strawberries, bananas, figs and raisins contain higher amounts of fiber than other types of fruits. Apricots, peaches, blueberries, avocado and naval oranges also contain high amounts of fiber. To maximize your fiber intake, Colorado State University Extension recommends eating fruits with the skin intact whenever possible and choosing solid fruits instead of fruit juice. Canned or frozen fruits typically retain their fiber values while dried fruits may lose some of their fiber content.
Vegetables
Vegetables are an important source of dietary fiber. Moms Who Think recommends including beets, broccoli, cabbage, brussels sprouts, carrots, kale, green beans, corn, peppers, onions, squash, spinach, sweet potatoes and baked potatoes as part of a high-fiber diet. Fiber content can vary with how foods are prepared, and some fiber content may be lost in the cooking process. Similar to fruits, vegetables also lose some of their fiber content when the skin and seeds are removed.
Breads, Cereals and Grains
High amounts of fiber can also be found in breads, cereals and other whole-grain foods. According to the Mayo Clinic, some of the foods that are highest in fiber include whole-wheat pasta, bran flakes, oatmeal and oat bran, brown rice, rye bread, whole-wheat bread and cooked barley. The Harvard School of Public Health encourages substituting whole-grain cereals at breakfast and incorporating international dishes at dinnertime, such as Indian or Middle Eastern foods, which typically contain higher amounts of whole grains and legumes.
Nuts, Seeds and Legumes
Legumes, nuts and seeds are among the best foods to incorporate into a high-fiber diet. Legumes, in particular, are excellent sources of fiber. According to the Mayo Clinic, foods like split peas, lentils, black beans and lima beans contain 10 g or more of fiber per serving. Other high-fiber foods in this category include sunflower seeds, almonds, pistachio nuts, pecans, walnuts, peanuts, pumpkin seeds, flaxseed, garbanzo beans and kidney beans. The Harvard School of Public Health recommends substituting legumes for meat in two to three meals per week to guarantee you're eating enough fiber.
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