If you're having trouble with your digestive tract or your doctor feels you may be at risk for developing diabetes or heart disease, he may recommend that you increase the amount of fiber in your diet. Fiber is found in varying levels in a number of foods and it can help to lower your cholesterol and keep your blood sugar at normal levels. Adding healthy high-fiber foods to your diet is key to good health.
Legumes
A legume is a specific type of vegetable, similar to a bean. Legumes, particularly peas and lentils, are among the healthiest high-fiber food choices available. According to MayoClinic.com, 1 cup of cooked split peas contains 16.3 g of fiber while 1 cup of cooked lentils contains 15.6 g of fiber. Legumes can be incorporated into soups, chilis and stews as a healthier substitution for red meat.
Beans
Following legumes, beans are also a significant source of fiber. Beans come in a number of varieties, including white beans, black beans, garbanzo beans or chickpeas, navy beans, kidney beans, pinto beans, green beans and lima beans. Black beans offer the highest fiber content, with 15 g of fiber per 1 cup serving, according to MayoClinic.com. Lima beans offer 13.2 g of fiber per 1 cup serving while baked beans contain 10.4 g per 1 cup serving.
Fresh Fruit
Certain varieties of fresh fruit, specifically berries, also tend to be high in fiber. According to the American Academy of Family Physicians, some of the highest fiber fruits include pears, which contain approximately 4.4 g of fiber, and apples, which contain approximately 3.3 g of fiber. Fiber content is higher when the skin is left on. MayoClinic.com also recommends raspberries as a source of fiber, with 1 cup containing 8.8 g of fiber.
Vegetables
While all vegetables contain some amount of fiber, certain choices are better than others. According to MayoClinic.com, one whole cooked artichoke contains 10.3 g of fiber. One cup of boiled broccoli contains 5.1 g of fiber while turnip greens offer 5 g of fiber. Other healthy high-fiber vegetables include sweet potatoes, Brussels sprouts, sweet corn, tomatoes and spinach.
Whole Grains
When choosing your breads, cereals or pastas, substituting a whole-grain version can help to give your fiber intake a boost. Whole wheat, barley and bran are among the healthiest choices. According to MayoClinic.com, whole wheat pastas contain 6.2 g of fiber per cup while 1 cup of cooked barley contains 6 g of fiber. One oat bran muffin contains 5.2 g of fiber while 1 cup of plain oatmeal contains 4 g of fiber.
References
- MayoClinic.com: High-Fiber Foods
- World's Healthiest Foods: Dietary Fiber Food Rankings
- Harvard School of Public Health: Fiber: Start Roughing It
- American Academy of Family Physicians: Fiber: How to Increase the Amount in Your Diet
- National Fiber Council: Hungry Kids: Fill Them Up With Healthy High-Fiber Food
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