The USDA 2010 dietary guidelines highlight inadequate fiber intake among Americans of all ages. Benefits of adequate fiber intake include regular bowel movements, improved digestion, increased absorption of nutrients, reduced incidence of gastrointestinal problems and reduced risk for obesity, diabetes and heart disease, according to FamilyDoctor.org. All fiber comes from plant-based foods. You can enjoy many of these foods raw as well as cooked.
Vegetables
Vegetables provide approximately 1 to 5 grams of fiber per cup. Vegetables at the higher end of this spectrum that can be eaten raw include broccoli, corn and leafy greens. Use leafy greens to make a fiber-rich salad. To enjoy kale raw, try marinating it in dressing for at least 10 minutes prior to consumption. You can also use your hands to massage raw kale, a trick that will make it taste more like it has been cooked. If you don't like the taste or texture of raw broccoli, marinate it for an hour or more in an Italian-style vinaigrette or Asian dressing. Corn is typically cooked before it is eaten, but this is not necessary. Try freshly scraped raw corn in salads or soups.
Fruit
Fruits provide 1 to 5 grams of fiber per serving. Best choices include figs, apples, bananas, pears, blackberries, raspberries and prunes. On the lower end of the fiber spectrum are strawberries, cantaloupe, pineapple and grapefruit, according to Continuum Health Partners.
Bean Sprouts
Bean sprouts are not as high in fiber as cooked beans, but with about 7 grams of fiber per half-cup serving they can help contribute to your daily fiber needs. Try raw sprouted beans such as lentils, chickpeas or mung beans in salads, on sandwiches or in soup. You can purchase bean sprouts, sometimes called crunchy sprouts, at most health food stores, but you can also sprout yourself at home with minimal investment of time and effort. Beans simply need to be soaked, then rinsed and drained two to three times per day for a day or two.
Nuts
Most nuts and seeds contain 2 to 4 grams of fiber per 1/4-cup serving. Nut butters are equally nutritious at 2 tablespoons while dried coconut provides approximately 3 grams of fiber per tablespoon. Use raw nuts as a convenient snack, on yogurt or in cereal, salad or pesto. Spread nut butters on fruit or use them to make sauces or dips.
Whole Grains
Whole grains are an excellent source of fiber. If you soak and sprout them, you can eat them raw. Look for recipes utilizing sprouted buckwheat, oats, wild rice, barley and quinoa. Sprouted buckwheat and oats go well in breakfast cereal along with fiber-rich fruit and nuts. Barley, quinoa and wild rice go well in savory dishes loaded with vegetables.
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