Men should consume about 30 grams of fiber a day, while women need about 25 grams. According to Harvard's Public School of Health, most Americans consume about 15 grams of fiber a day. Fiber helps you maintain a healthy weight and digestive tract. It also helps prevent heart disease, diabetes and cancer.
Bran
Bran is a fiber powerhouse. Examples are corn bran (1 oz = 22 grams of fiber), raw oats (1 oz = 12 grams), raw wheat (1 oz = 12 grams), rice bran (1 oz = 6 grams) and bran cereal (one serving = 10 grams).
Whole Grains
Whole grains are high in fiber. Some examples are whole wheat pasta (1 cup = 6 grams of fiber), quinoa (one serving = 5 grams), brown rice (1 cup = 4 grams), dry oats (1/2 cup = 4 grams), air popcorn (3 cups = 4 grams), and whole wheat bread (two pieces = 5 grams).
Fruits
Fruits that are high in fiber include elderberries (1 cup = 10 grams), blackberries and raspberries (1 cup = 8 grams) and blueberries and strawberries (1 cup = 4 grams). An avocado contains 18 grams of fiber, whereas a pear and 1/2 cup of prunes each have 6 grams and a banana has 3 grams.
Beans and Nuts
These include black beans, kidney beans and garbanzo beans (1 cup = 15 grams of fiber), lentils (1 cup =16 grams), mung (1 cup = 15 grams) and almonds, sunflower seeds and pistachios (1 oz = 3 grams).
Vegetables and Gourds
Examples of vegetables high in fiber are peas (1 cup = 9 grams), broccoli (1 cup = 5 grams), cooked greens, such as mustard, collard or turnip (1 cup = 5 grams), brussels sprout (1 cup = 6 grams), cooked spinach (1 cup = 4 grams). One medium artichoke provides 10 grams of fiber.
Gourds include acorn squash (1 cup = 9 grams), hubbard squash (1 cup = 7 grams) and summer scallop squash (1 cup = 5 grams).
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