High-fiber foods contain more than 5g of fiber per serving and are considered excellent sources of fiber. Foods that are good sources of fiber contain between 2.5 and 4.9g of fiber per serving. The average adult needs to consume around 30g of fiber per day. Fiber content of fruits, vegetables, beans, and legumes varies whether they're cooked, raw or in juice.
Fruits
Medium, raw pears, with the skin contain about 4g of fiber and are considered a good source of fiber. Half a cup of fresh raspberries also contains around 4g of fiber. Other fruits that are good sources of fiber are bananas, oranges, and apples. Each of these fruits contains approximately 3g of fiber in a medium-sized fruit. Fiber content increases in dried fruits, such as dried apricots or prunes, due to the decreased water content.
Vegetables
Sweet potatoes are a good source of fiber. One medium, baked sweet potato contains about 4.8g of fiber. Fresh, cooked broccoli is an excellent source of fiber. A 3/4-cup serving contains around 7g. One quarter cup of raw carrots contains approximately 1.7g while 1/2 cup of cooked carrots contains 3.4g of fiber. One medium ear of corn on the cob can contain as much as 5g of fiber. Half a cup of fresh or frozen peas carries around 6g of fiber.
Grains
Half a cup of cooked buckwheat contains approximately 9.6g of fiber while 1 cup of cooked bulgur wheat also contains around 9.6g. Brown rice is also an excellent source of fiber -- a 1/2 cup of cooked brown rice contains about 5.5g of fiber.
Nuts, Beans, and Legumes
If you are looking to add fiber to your diet without taking supplements, nuts, beans and legumes are powerhouses for fiber content. Just 1/2 cup of cooked navy beans contains approximately 9.5g of fiber. Half a cup of lima beans contains around 6.5g of fiber. Sliced almonds contain about 2.4g of fiber per 1/4 cup serving. Half a cup of chickpeas, which are used in hummus, contain 6g of fiber per 1/2-cup serving.
Other Products
Two slices of high-bran, whole-grain bread can contain as much as 7g of fiber, depending on the brand. Cereals containing raisins and bran flakes have around 5g in a 1-cup serving. When you are selecting pasta, choose whole-grain pastas -- 1 cup of cooked, whole-grain spaghetti contains right around 5.5g of fiber.
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