A diet high in fiber will keep you regular, cleaning your digestive tract and flushing toxins out of your body. Additionally, fiber rich diets ward off diseases such as diabetes, heart disease and inflammation of the intestine. Adults need around 30 grams of fiber a day to ensure maximum health benefits. To ensure you get enough fiber eat 7 servings of fruit and vegetables each day and replace simple carbohydrates with complex whole grains.
Fiber from Fruits
Berries provide a great amount of fiber, with raspberries providing more than 8 grams of fiber for a 1-cup serving. Blueberries offer about 5 grams of fiber for the same serving size and strawberries provide about 4 grams of fiber for a 1-cup serving. Apples and pears, served with the skin on, provide around 5 grams for a one fruit serving. Grapefruits supply 6 grams of fiber in half of one fruit.
Fiber from Vegetables
Fall harvest vegetables such as squash, carrots, sweet potatoes, corn and kale are consistent fiber providers on the vegetable front. Each offers around 5 grams of fiber per a one-cup serving. Peas (8 grams of fiber per cup) and avocados (11 grams of fiber per fruit) are great options and celery offers 1 gram of fiber per a stick.
Fiber from Grains
Bran cereal, rolled oats, whole grains and brown rice are insoluble fiber super stars, with tough outer cell walls that clean the digestive track efficiently because they can not be diluted or absorbed into liquids. Bran cereal, created from the outer layers of different types of grains, provides almost 20 grams of fiber for a one-cup serving. By itself this is almost enough to meet the recommended daily allowance of fiber for adults. Rolled oats provide over 10 grams of fiber per a serving and rice and barley provide almost 10 grams of fiber per a serving.
Fiber from Beans, Nuts and Seeds
Beans are a reliable fiber source, guaranteed to contain at least 5 grams of fiber per 1-cup serving. Flours made from beans such as soya flour and chickpea flour are dependable fiber sources as well, usually containing more than 10 grams of fiber per 100 gram serving.
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