Both soluble and insoluble fiber, found in all plant foods, help regulate the digestive system by promoting healthy bowel movements. Increasing your intake of dietary fiber might help treat gastrointestinal disease, high cholesterol, heart disease, diabetes and constipation, according to the University of Maryland Medical Center. You should consume 25 to 35 grams of fiber each day, according to the National Cancer Institute.
Whole Grains
Of the six to 11 recommended daily servings of breads, cereals, rice and pasta, at least three should consist of whole grains to up your fiber intake. A half-cup serving of all bran provides your body with 8.8 grams of fiber, while two shredded wheat biscuits give you 5.5 grams. Other high-fiber choices include oats, barley and brown rice.
Blackberries
While all plant-based foods contain fiber, blackberries pack in more than nearly any other fruit with 7.6 grams per cup. Start your day with a fiber-rich meal by sprinkling a handful of blackberries on your morning oatmeal or shredded wheat cereal.
Split Peas
A single cup of split peas contains more than 16 grams of soluble fiber. Eating more soluble fiber slows the absorption of starch and sugar in your intestines, leading to lower cholesterol levels and improved glucose tolerance in diabetics.
Lentils
With more than 15 grams per single cup serving, lentils are second only to split peas as a vegetable source of fiber. If you're unfamiliar with preparing lentils, look for daal recipes in Indian cook books for a flavorful and fiber-rich dish.
Legumes
Substituting legumes such as black beans, kidney beans or pinto beans for meat in soups and stews gives your body extra fiber without the fat of meat. One cup of canned baked beans provides 10.4 grams of fiber.
Raisins
Raisins contain both soluble and insoluble fiber, and with 5.3 grams per cup, they offer a quick and convenient alternative to boost your intake. Sprinkle raisins on oatmeal or cereal, or combine with your favorite nuts for a fibrous trail mix.
Flaxseed
In addition to both soluble and insoluble fiber, flaxseed contains omega-3 fatty acids as well as cancer-preventing lignans.Sprinkle ground flaxseed on yogurt, cereal or salads to add a nutty flavor and a dose of dietary fiber.
Squash
A cup of cooked winter squash contains 5.7 gram of fiber, and it counts as one of your three to five recommended daily servings of vegetables.
Pears
While not as fiber-rich as blackberries, pears still boost your intake of the nutrient with 5.1 grams in a medium-sized piece of fruit.
Apples
Eating a large apple gives you 3.3 grams of fiber. Much of the nutrient is concentrated in the peel, so skip the apple juice and eat the whole fruit.
Member Comments