Eating a diet rich in fiber provides the body with numerous benefits. Not only does it keep food moving through the digestive system, fiber helps to protect against heart disease, control blood sugar levels, prevent constipation and hemorrhoids, and aids in weight loss. Needless to say, choosing fiber-rich foods can greatly improve one's overall health. The Mayo Clinic recommends men consume 30 to 38 grams of fiber a day, while women should strive for 21 to 25 grams.
Fruits
Aside from delivering vitamins and minerals, fruits also provide an excellent source of fiber. According to the U.S. Department of Agriculture' National Nutrient Database for Standard Reference, a medium-sized pear leads the way, supplying 6 grams of fiber. Other fiber-rich fruits include apples, bananas, figs, oranges, peaches, prunes and raisins.
Vegetables
A diet can never contain too many vegetables, particularly if fiber is a concern. One cup of cooked Brussels sprouts provides 6 grams of fiber, while the same portion of broccoli or cauliflower will supply 5 grams. A cup of cooked acorn squash contains a hefty 9 grams. Medium-sized Russet potatoes have 4 grams of fiber per serving, so long as the potato skin remains on the flesh. Artichokes, peas, turnip greens, sweet corn and carrots also rank among fiber-rich vegetables.
Beans
Eating a variety of beans can add fiber to your diet, not to mention protein, vitamins and minerals. One cup of cooked white beans or navy beans provides 19 grams of fiber. An equal portion of cooked yellow beans will supply 18 grams. The list of high-fiber beans also includes black beans, kidney beans, lentils, lima beans, and mung beans.
Berries
Popular for their antioxidant properties, berries also boast an excellent fiber-per-calorie ratio. Berries tend to have tiny seeds that help drive up their fiber content. A cup of raspberries brings 8 grams of fiber, while a cup of blueberries yields 4 grams. Blackberries, boysenberries, currants, elderberries, gooseberries and strawberries all rate high in fiber.
Bran
The bran of numerous grains can provide different kinds of fiber. One ounce of oat bran packs 12 grams of soluble fiber, helping lower cholesterol. Meanwhile, one ounce of corn bran contains 22 grams of insoluble fiber, helping prevent constipation. Rice bran and wheat bran are also excellent sources of insoluble fiber.
Nuts
Acclaimed as a source of protein and healthy fats, nuts also contain a modest amount of fiber. Almonds rate near the top, with one ounce containing 4 grams. Pistachios grant 3 grams of fiber per ounce, while peanuts, pecans, walnuts, and Brazil nuts all deliver 2 grams.
Member Comments