Adequate consumption of fiber helps you maintain colon health by reducing constipation, hemorrhoids and other gastrointestinal diseases, according to a fact sheet provided by the Nutrition Department for the University of California at Davis. Fiber does not, however, appear to reduce colorectal cancer, according the journal Cancer Epidemiology Biomarkers & Prevention. U.S. Department of Agriculture dietary guidelines recommend 14g of fiber for every 1,000 calories in your diet. Other benefits of fiber include improved digestion, increased nutrient absorption and reduced risk for heart disease, obesity and diabetes, according to FamilyDoctor.org.
Beans
Use beans to boost the fiber content of salads, pilafs, dips, pasta dishes or stir fry. One cup of black beans, kidney beans, great northern beans or pinto beans provide almost 20g of fiber in each cup. Lentils and chickpeas are a good second choice. Use chickpeas to make your own hummus or other vegetarian sandwich spread. Most people consume lentils in soup, but you can also use them to make veggie burgers, chili, pilafs, Indian curry and vegetarian meat loaf.
Tempeh
Tempeh is a fermented soybean product popular in Indonesia and among vegetarians worldwide. Unlike tofu, tempeh is high in fiber, providing approximately 10g per 4-oz. serving. Tempeh's meaty but porous texture makes it ideal for stew, stir fry and curries. You can also replace low-fiber hamburgers with marinated or toasted tempeh patties. Or try crumbled tempeh in recipes that call for ground meat. For a quick snack or finger food, slice tempeh into strips and serve with your favorite dressing or dipping sauce.
Fruits and Vegetables
Most fruits and vegetables provide approximately 1 to 3g of fiber per serving. Some provide more. A single fig, for example, contains about 2g of fiber. A medium apple, a large banana, six pitted prunes or a half-cup serving of raspberries or blackberries supply about 4g. High-fiber vegetables include potatoes, sweet potatoes, broccoli, corn, peas and leafy greens. Each half-cup serving of these foods can help you add 4 to 5g of fiber. If you choose spinach over other dark greens, you can add 7g.
Whole Grains
Whole grains are an excellent source of fiber. Brown rice, wheat berries, barley, wild rice, quinoa and amaranth go well in salads, stir fry and soup. Use buckwheat, millet or whole oats to make your own breakfast cereal. Look also for bread and pasta products made with whole rather than refined grains. When grains are refined, the fiber-rich and nutrient-dense bran and germ are removed, leaving only the starchy endosperm.
Cereal
Look for cereals made with whole grains or multi-grains. Read labels to find out how much fiber a cereal supplies per serving. Many bran-based cereals provide 10 or more grams of fiber. Examples include Raisin Bran, Fiber One, All Bran and Kashi Go Lean.
Flax Meal
Two tablespoons of flax meal provide 4g of fiber. Sprinkle flax meal on cereal or add to baked goods, such as bread or cookies.
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