A diet high in fiber helps regulate bowel movements and may decrease your risk of heart disease and diabetes, according to MayoClinic.com. Adult men need 30 to 38 g of fiber a day, and adult women need 21 to 25 g. When adding fiber to your diet, include additional fluids to prevent constipation, warns MayoClinic.com.
Fruits
Many fruits contain both soluble and insoluble fiber. Insoluble fiber bulks stool and helps to alleviate constipation, while soluble fiber prevents you from absorbing cholesterol and aids in blood sugar control, according to MayoClinic.com. High-fiber fruits include raspberries, pears and apples with skin, strawberries, bananas, oranges and raisins. Raspberries contain the highest amount of fiber, with 8 g in a 1-cup serving. Choose fruits as a snack or dessert to help you increase your fiber intake.
Vegetables
Vegetables also contain both soluble and insoluble fiber. Low-calorie, high-fiber vegetables help control your appetite and aid in weight control, says MayoClinic.com. High-fiber vegetables include artichokes, peas, broccoli, corn, Brussels sprouts, turnip greens, potatoes with the skin and carrots. A medium-sized cooked artichoke contains the highest amount of fiber, with 10.3 g. Eat a salad and a cooked vegetable with each lunch and dinner to increase your fiber intake. Vegetables also make good low-calorie snacks.
Whole-Grains and Cereals
High-fiber whole grains and cereals include whole wheat spaghetti, barley, bulgar, buckwheat flour, bran flakes, oatmeal, popcorn and whole wheat bread. Changing from refined flour products to whole grain is an easy way to add more fiber to your diet. When looking for whole-grain items, make sure whole wheat or whole grain is one of the first ingredients listed on the label, says MayoClinic.com.
Legumes, Nuts and Seeds
High-fiber legumes, nuts and seeds include split peas, lentils, black beans, lima beans, sunflower seeds, almonds, pistachios and pecans. With 16.3 g of fiber, a 1-cup serving of split peas provides more than half of the daily need for women and about one-third of the need for men. Add beans, nuts or seeds to salads to increase fiber. A handful of nuts or seeds also makes a satisfying snack.
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