The health benefits of fiber include protection against heart disease, cholesterol reduction and better digestion. This carbohydrate makes it easier for food to pass through the digestive system and eliminate solid waste from the body. Adults should consume 25 to 30 mg of dietary fiber each day, as recommended by Continuum Health Partners, a group of New York hospitals.
Bananas
Because bananas have a peel and require no preparation, they make a good snack or addition to a bowl of breakfast cereal. The potassium content of this fruit makes it suitable for controlling high-blood pressure and preventing potassium deficiency. Bananas also contain dietary fiber, which helps you feel full for longer periods. The Mayo Clinic reports that one medium banana has 3.1 g of fiber.
Apples
Apples offer several nutritional benefits in a package that is easy to eat. The peel contains some of the fiber found in an apple, so those who want to eat as much fiber as possible should eat unpeeled apples unless instructed otherwise by a health-care provider. One large apple with skin has 3.3 g of fiber, according to the Colorado State University Extension.
Oranges
Oranges offer dietary fiber, high levels of vitamin C and a sweet flavor. This fruit also contains folic acid, potassium, calcium, vitamin A and thiamine in a low-calorie package. The World's Healthiest Foods website, sponsored by the George Mateljan Foundation, reports that one orange contains 3.13 g of dietary fiber. The nutrients found in oranges protect the body from damage caused by free radicals, support the immune system, prevent kidney stones, reduce the risk of certain types of cancer and protect the heart against cardiovascular disease.
Strawberries
The flavor of strawberries ranges from tart to sweet, depending on the variety and growing conditions. This fruit contains nutrients that may reduce the risk of stomach cancer and other cancers of the gastrointestinal system. Nutrients found in strawberries include calcium, phosphorus, magnesium, iron, protein, folic acid, selenium, vitamin A and vitamin C. The University of Illinois Extension reports that strawberries contain 3.81 g of fiber per cup serving.
Almonds
While almonds contain high levels of fat, the fat in these nuts is the monounsaturated kind that actually protects the heart. Almonds also prevent surges in blood glucose, which helps people with diabetes prevent complications caused by sudden spikes in blood sugar. An ounce of almonds has 3.5 g of fiber, according to the Mayo Clinic. Almonds also have riboflavin, vitamin E, manganese, magnesium, phosphorus and copper.
Potatoes
Potatoes contain several nutrients the body needs to function properly. In addition to high potassium content, potatoes have vitamin B6, vitamin C, copper, manganese and tryptophan. One baked potato with the skin has 2.93 g of dietary fiber, according to the World's Healthiest Foods website. Potatoes also have few calories as long as they are not prepared with butter, cream sauces and other calorie-laden toppings.
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