Dietary fiber contributes to digestive system function and can aid in weight control, cholesterol reduction and blood sugar management. The USDA recommends that adults get between 21 g and 38 g of fiber from healthy sources each day. That means choosing foods that have high nutrient contents other than fat and calories. Because fiber exists in larger concentrations in plant-based foods than in animal-based, you can easily meet the nutrient-dense criteria. In fact, most food choices that exclude meats, fish, poultry and their products likely have high fiber.
Legumes
Many legumes, which include beans, peas, lentils and peanuts, have high fiber and significant iron, potassium, magnesium and protein content. As the USDA reports, dried, cooked varieties of beans and peas deliver far more fiber than green beans and peas and peanuts.
In just 1 cup, cooked soybeans, lima beans and kidney, black, pinto and navy beans all provide between 10 and 19 g of dietary fiber. Dried cooked blackeye peas, chickpeas, lentils and split yellow or green peas contain between 8 and 16 g among them. Lower-content foods that still represent healthy sources include dry-roasted peanuts and natural-style peanut butter.
Grains
The Cleveland Clinic points out that grains make healthy sources of insoluble fiber, the type that most aids in digestion. Whole grains are considered nutrient-dense because, in addition to high fiber, many also contain large amounts of potassium, magnesium, iron and B vitamins. This food group includes wheat, corn, oats, rye, barley and rice.
To get more dietary fiber, consumers can choose whole-grain cereals, pastas and breads. which may have as much as 7 g of fiber in one serving. Brown rice, bulgur wheat and barley have more fiber than white rice and corn.
Vegetables
Vegetables complement other healthy sources of fiber by adding a wider range of vitamins and minerals to the diet. For instance, carrots, potatoes and spinach provide vitamins A, C and E. The University of Maryland Medical Center suggests high-fiber vegetables such as beet, turnip and collard greens and artichokes, which contain from 5 to 14 g of fiber in 1 cup.
Fruits, Nuts and Seeds
In addition to the high fiber in a cup of Asian pears, blackberries or raspberries, ranging from 7 to 10 g, lower-content fruits, nuts and seeds can enhance diet in many ways. Add apples, pears, raisins or dates to baked goods or salads. Sunflower seeds, almonds, hazelnuts and pecans provide similar amounts of dietary fiber. The USDA notes that some of these foods, which have significant sugar or fat content, remain healthy when eaten in limited amounts.
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