Eating enough fiber is important to your digestive system and your cholesterol levels, according to the University of Wisconsin. Dietary fiber comes in two forms: insoluble and soluble. Insoluble fiber bulks up your stool and helps with constipation. Water-soluble fiber makes a "gel in water," which can help with your cholesterol levels. The USDA National Nutrient Database lists foods both high and low in fiber. Eat between 25 and 35 g of fiber a day.
Fruits
Many fruits contain healthy fiber. In addition to fiber, fruits are low in calories, which can help you control your weight. The U.S. Department of Agriculture lists the chewy deglet noor date as one of the fruits highest in fiber, with 1 cup containing 14.2 g of fiber. One cup of frozen, sweetened raspberries contains 11 g and one Asian pear has 9.9 g. Blackberries and dried plums have more than 7 g per cup. Citrus fruits like oranges and grapefruits have more than 4 g of fiber per whole fruit. Pineapple and kiwi have about 2 g per serving. Use fruit as a snack, in smoothies and as a side dish.
Vegetables
Eating a diet high in vegetables and fruits can lower your risk of colorectal cancer, according to a 2001 study published in the "Journal of the National Cancer Institute." Author Paul Terry and colleagues found that women who ate the most fruits and vegetables had the lowest incidence of colon cancer. The starchy potato cooked in its skin has 4.6 g of fiber. One artichoke has more than 14 g of fiber and is delicious steamed or grilled. Put a cup of cooked, mixed frozen vegetables in soup for 10 g of fiber and serve a side salad containing one head of iceberg lettuce for an additional 6.5 g. Broccoli, turnip greens and peas all have more than 5 g of fiber per cup.
Beans and Peas
Beans contain a large amount of dietary fiber, according to the USDA National Nutrient Database. Eat a wide variety of beans to get protein, iron and zinc. Beans are filling and satisfying, which may help you control your food intake. Cooked navy beans have more than 19 g of fiber per cup. Include 1 cup each of pinto and black beans in a soup to eat more than 30 g of fiber. Use 1 cup of chickpeas when making hummus and add 12.5 g of fiber to your day. Canned baked beans have more than 10 g of fiber. Soybeans, which are a complete protein, have about 7 g per cooked cup.
Grains
MayoClinic.com states that grains contain complex carbohydrates, vitamins, minerals and have a low fat content. When choosing grains, get the most fiber by choosing unrefined grains. Dietary fiber is stripped away with the bran and germ when grains are commercially processed. Eat 4 g of fiber for breakfast by eating 1 cup of oatmeal. Add a cup of pearl barley to soups and gain 31.2 g of fiber. Whole-wheat flour has 14.6 g of fiber per cup as opposed to 3.4 g for white flour. Most commercial cereals contain less than 5 g of fiber, with the exception of shredded wheat cereal, which has 5.5 g.
References
- University of Wisconsin: Fiber
- USDA National Nutrient Database for Standard Reference, Release 20: Fiber
- "Journal of the National Cancer Institute"; Fruit, Vegetables, Dietary Fiber, and Risk of Colorectal Cancer; Paul Terry, et al; 2001
- United States Department of Agriculture: Dry Beans and Peas in the Food Guide
- MayoClinic.com: Whole Grains: Hearty Options for a Healthy Diet
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