Fiber is a non-digestible form of carbohydrate that supports healthy digestion, enhances satiation and supports overall health. While numerous fiber supplements are available to consumers, natural foods are optimum fiber sources, according to the American Dietetic Association. In general, women should consume between 21 and 25 grams of fiber daily; men should consume 30 to 38 grams per day. Consume fiber-rich foods as part of a balanced, healthy diet for best results.
High-Fiber Fruits
All fresh, dried and canned fruit contain fiber. Particular fruits are fiber-rich and contribute substantially to your daily recommended fiber intake. One cup of raspberries contains 8 grams of fiber. One medium pear, consumed with its skin, provides 5.5 fiber grams. One medium apple, also with its skin, provides 4.4 grams. Other fiber-rich fruits include figs, bananas, oranges, peaches, strawberries, blackberries, blueberries, plums and raisins. Enjoy fresh or dried fruit atop your hot or cold breakfast cereal in the morning, as garnishes on vegetable salads and as between-meal snacks for added nutrient and fiber intake.
High-Fiber Vegetables
Vegetables also provide vitamins, minerals and various amounts of fiber. To increase your daily fiber intake, consume fiber-rich vegetables most often. One medium cooked artichoke provides nearly half of a woman's daily suggested fiber intake and up to one-third of a mans' recommended intake, according to MayoClinic.com. Cooked peas, broccoli, turnips, cooked cabbage, raw cabbage, Brussels sprouts, baked potatoes (with skin), sweet potatoes, carrots and cooked sweet corn are also fiber-rich. Tomato paste provides roughly 2.7 grams of fiber per 1/4 cup. Adding tomato paste to pizza sauce, pasta dishes, soups and chili can add valuable amounts of fiber and nutrients, such as vitamin C. Adding vegetables to these same dishes can further enhance fiber content.
Whole Grains
Whole grains are grains that have not been stripped of vitamins, minerals and fiber during food processing. One cup of cooked, whole wheat pasta provides 6.2 grams of fiber. One cup of cooked barley, or soup containing 1 cup of barley, provides 6 grams. Whole grain cereals, such as bran flakes, raisin bran, shredded wheat and oatmeal, are also valuable sources of fiber. Whole grain breads and pasta provide fiber-rich alternatives to enriched breads and pasta. When purchasing foods made from whole grains, the Harvard School of Public Health suggests examining nutrition labels to ensure that a whole grain, such as whole wheat, long-grain brown rice, oats, spelt or quinoa, is listed as a primary ingredient.
Legumes
Legumes, such as beans, lentils and split peas, provide a unique blend of protein, nutrients and fiber. One cup of cooked split peas provides over half of a woman's daily recommended fiber intake and roughly half of a man's. Black beans, Lima beans, chickpeas (garbanzo beans), baked beans, chili beans, and red, black and yellow lentils are also rich in fiber. Fiber-rich foods made with legumes include dal (Indian-style lentils), lentil soup, split pea soup, hummus, chili, bean burritos and bean patties. To add fiber to meat-based dishes, substitute part or all of required meat with beans. For example, prepare chili with vegetables and beans rather than ground beef. Beans also make for simple additions to salads, pasta dishes and casseroles.
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