Dietary fiber is a key nutritional component of a healthy diet. In the 2005 Dietary Guidelines for Americans, the United States Department of Agriculture (USDA) recommends 14 grams of fiber for every 1,000 calories consumed. However, some Americans find this goal difficult to reach as many processed foods are lower in fiber content. Despite this concern, you still have a variety of high quality sources of fiber available at your local grocer.
Vegetables
In addition to high fiber content, vegetables also contain a wide variety of nutrients while adding minimal calories to your diet. When looking for vegetables high in fiber, opt for green choices such as nutrient-dense spinach and broccoli.
Fruits
In raw form, fruit can supply a large portion of your daily fiber requirement while also naturally sweetening a meal. Berries in particular have a high fiber content and also have less sugar than other choices. Remember that fruit juice does not supply the same amount of fiber as consuming the whole fruit. The juicing process removes the fiber containing skin and pulp.
Beans
One of the rare plant sources of complete protein, the bean has one of the highest fiber contents per serving of any food. According to the ARS Nutrient Database, one half cup of beans can have anywhere from 6 to 9.5 g of fiber depending on the type. When shopping for beans, avoid canned beans that contain high fructose corn syrup (HFCS) or other added ingredients or sweeteners. If possible, buy dry beans or canned beans without added sugars.
Lentils
Similar to beans, lentils are another member of the legume family and a great source of fiber. One half cup of lentils contains approximately 7.8 grams of fiber. Indian cuisine features lentils in many dishes.
Oatmeal
A common breakfast staple, oatmeal is high in fiber and a healthier alternative to sugary processed breakfast cereals in your diet. The two main types of oats are rolled oats and steel cut oats. The rolling process makes rolled oats thinner and results in a faster cooking time. Steel cut oats are cut instead of rolled and require a longer cooking time and extra water. Oatmeal is categorized as a "wet grain," which means that water is used in the preparation process. "Wet grains" can be effective in weight control because the additional water added to the oats takes up volume in the stomach without contributing extra calories. However, be careful when buying instant oats (typically a form of rolled oats) as many brands contain added sugars.
Member Comments