Dietary fiber comes from plants and cannot be digested by the human body. Dietary fiber has many health benefits such as maintaining bowel health, lowering cholesterol levels and controlling blood sugar levels, according to the MayoClinic.com. Depending on age and sex, people should consume between 21 and 38g of fiber each day, according to the Colorado State University Extension website. Americans typically eat around 14g per day which is significantly less than the recommended levels. To improve dietary fiber intake, Americans should be aware of foods that are good sources of dietary fiber.
Legumes or Beans
Beans contain large amounts of dietary fiber. One cup of split peas contains 16.3g of dietary fiber; one cup of lentils contains 15.6g of fiber, according to the Colorado State University Extension website. Other beans that contain significant amounts of dietary fiber include black beans, green peas, pinto beans and lima beans, according to The George Mateljan Foundation. Adding different types of beans to other foods in the diet can dramatically increase the amount of fiber eaten each day.
Whole Grains
Whole grain food products can significant amounts of dietary fiber. According to the MayoClinic.com, whole grain or whole grain flour should be the first ingredient on the label; processed grains have lower levels of fiber. One slice of whole grain bread contains approximately 1.7g of dietary fiber compared to one slice of white bread which only contains 0.6g, according to Colorado State University Extension website. Whole grain breads, cereals and pasta all contain significant amounts of dietary fiber. Other examples of whole grain products include brown rice, cooked oatmeal and 100% All Bran cereal.
Fruits
The type of dietary fiber found in fruits can help lower cholesterol levels and normalize blood sugars, according to the NetDoctor.co.uk website. Adding fruits to meals and including fruits at snack time can increase the daily fiber intake, according to MayoClinic.com. An apple with the peel contains about 3.3g of fiber and 1 cup of blackberries contains 7.6g of dietary fiber, according to Colorado State University Extension website. Other foods with high fiber content include pears, raisins, strawberries, dates and oranges.
Vegetables
Vegetables also contain the type of dietary fiber that can influence blood glucose levels and blood cholesterol, according to the NetDoctor.co.uk website. Raw carrots contain 3.1g of dietary fiber and cooked yellow corn contains 3.9g, according to the Colorado State University Extension website. Different types of greens like turnip greens, mustard greens and collard greens are all excellent sources of dietary fiber, according to The George Mateljan Foundation. Other examples of vegetables with significant amounts of fiber include cauliflower, broccoli, spinach, beets and celery.
Nuts and Seeds
Nuts and seeds also can be a good source of dietary fiber. Eating nuts and seeds as snacks can boost fiber intake, according to the MayoClinic.com. One tablespoon of pistachios contains up to 2.9g of fiber and 1 tbsp. of flaxseed has 3g of dietary fiber, according to the University of Illinois at Chicago Wellness Center. Other nuts that contain fiber include peanuts, almonds and walnuts. Coconut is also a good source of dietary fiber as well.
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