High-fiber foods do not have to taste like cardboard. High-fiber foods can be natural foods that taste good and are already in your everyday diet. A good goal is to eat at least 25 g of fiber a day because fiber promotes weight loss by creating a feeling of fullness, leads to regular bowel movements and can even prevent certain diseases.
Soluble Fiber
Of the two types of fiber, soluble and insoluble, soluble fiber usually makes up 25 percent of a healthy person's fiber intake, according to the website Health Castle. Soluble fiber lowers cholesterol and regulates blood sugar. Foods containing soluble fiber include oats, dried beans, nuts, barely, flax seed, oranges and carrots.
Insoluble Fiber
Insoluble fiber makes up about 75 percent of daily fiber intake, according to Health Castle. Insoluble fiber regulates bowel movements and removes toxic wastes through the colon. Good sources of insoluble fiber are leafy green vegetables, fruit peels, whole wheat products and nuts.
Vegetables
Raw and freshly cooked vegetables are high in fiber. Artichokes contain the highest amount of fiber for vegetables, with 10 g per serving, according to the Mayo Clinic. Vegetables like broccoli, turnip greens, corn and Brussels sprouts contain over 4 g of fiber.
Fruits
Fruits can be a good source of fiber. Eating fruits with their skins on, such as pears and apples, helps increase their fiber content. According to the Mayo Clinic, raspberries have the most fiber of all fruits, containing 8 g per cup. Unpeeled apples and pears both contain over 4 g of fiber, while strawberries, bananas and oranges all contain over 3 g of fiber.
Whole Grains
Whole grains offer a high amount of fiber, as well as vitamins and minerals. Whole grains are grains that have not been refined, meaning milling has not removed their bran and germ. According to the Mayo Clinic, a slice of whole wheat bread offers 2 g of fiber. Barely, brown rice, oatmeal, popcorn, whole wheat bread, whole wheat pasta and whole wheat crackers are good sources of whole grains.
Other Sources
Legumes are another good source of fiber. Peas, lentils and black beans all contain over 15 g of fiber per cup. Nuts and seeds also contain fiber. Both almonds and sunflower seeds contain over 3 grams of fiber per serving
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