List Of High-fiber, Nutritious Foods

According to the University of Maryland Medical Center, most Americans do not get the recommended daily 25 to 30g of fiber in their diets. Fiber can improve your digestive health, lower cholesterol and reduce your risk for heart disease and some types of cancer. Most foods with high fiber come from plant sources.

Black Beans

Black beans and other types of beans are excellent sources of fiber, according to the Harvard School of Public Health, and can be added to many common dishes. The United States Department of Agriculture's Nutrient Data Laboratory reports that 1 cup of cooked black beans contains 15g of fiber. In addition to fiber, 1 cup of black beans provides 15g of protein, 30 percent of the daily recommended amount of the mineral magnesium as well as some potassium and folate. Topping a fresh salad with black beans or adding them to your favorite burrito or chili are some ways of adding black beans into your diet.

Fruits

Fruits are always recommended as part of a healthy, well-balanced diet. They provide vitamins and minerals and can add fiber to your diet. MayoClinic.com reports that raspberries, strawberries, apples, pears and bananas are good sources of fiber and should be included in your regular diet. For example, 1 cup of raspberries contains 8g of fiber and eating one medium pear with skin adds another 5.5g of fiber. Eating a variety of fruits can also add plenty of vitamin C, vitamin A and potassium to your diet.

Vegetables

Some vegetables are also good sources of fiber. For example, 1/2 cup of peas and 1/2 cup of artichoke hearts each contain 7g of fiber. Other vegetables that include fiber are asparagus, carrots, spinach and potatoes eaten with the skin. According to the Centers for Disease Control and Prevention, eating a diet rich in a variety of vegetables and fruits can help protect you from heart disease, some types of cancer, stroke and may also help you control your weight.

Whole Grains

Whole grains have not been refined or milled and contain all parts of the grain, which include important vitamins, minerals and fiber. Some examples of whole-grain foods include oatmeal, whole-wheat bread, whole-wheat pasta and brown rice. MayoClinic.com reports that 1 cup of oatmeal contains 4g of fiber and 1/2 cup of cooked brown rice contains approximately 3.5g of fiber. According to the Harvard School of Public Health, eating whole-grain foods instead of refined-grain foods is associated with lower heart disease risk, a lower risk of developing Type 2 diabetes and improved digestive health.