The fiber in fruit, vegetable, legume and grain food sources becomes dietary fiber when people eat those items. Doctors may suggest boosting dietary fiber levels in people who have or are at a risk for developing diabetes, diverticulitis or obesity. The Centers for Disease Control and Prevention (CDC) encourages individuals to get a daily total of 14g of fiber per 1,000 calories. One way to start, the CDC recommends, is to choose foods made with whole rather than processed grains, as in whole-wheat versus white flour or brown versus white rice.
Black Beans
Examples of food sources with high fiber begin with the highest concentrations, as in cooked black beans, with 15g per 1 cup serving. Black beans and other legumes, such as lentils, split peas and soybeans, pack the most fiber content into a small food volume that also contains potassium, iron and protein. According to the USDA Nutrient Database, additional bean choices with 10g of fiber or more include navy, pinto, kidney, Great Northern, garbanzo and lima beans.
Whole-Grain Cereal
The amount of fiber in ready-to-eat cereals varies greatly, but it is strongest in those with the least processing and additives, such as bran flakes and shredded wheat varieties. The USDA Nutrient Database illustrates the range of cereal fiber content. For instance, Kellogg's All-Bran has about 9g of fiber in only ½ cup while Post Shredded Wheat has about 6g in 2 biscuits. General Mills Raisin Nut Bran, which derives fiber from wheat bran, nuts and raisins, actually contains less fiber than the others, with only 5g in 1 cup.
Artichokes
Vegetables with dense fiber content include artichokes at 14g, cooked spinach at 7g, and brussels sprouts at 6g, all in 1 cup servings. Harvard School of Public Medicine also includes carrots, tomatoes, zucchini, cucumbers and celery among nutritious food sources of fiber.
Dates
Dried fruit makes a convenient addition to raise the fiber content of cereals, salads and baked goods. Dates have the highest fiber count, at 14g per 1 cup, which is offset by their high-calorie sugar concentration. The USDA notes that other dried fruits, such as prunes and apricots, have high dietary fiber and fewer calories.
Pears
Fibrous fruits include Asian pears, with 10g, and domestic varieties of pears, with 5g, in each piece, according to the USDA. Peaches, apples and other tree fruits have similar fiber benefits as well as versatility in cooking.
Raspberries
Fruiting vines and shrubs represent additional fruit sources of dietary fiber. Harvard School of Public Health suggests blueberries and strawberries. Raspberries and blackberries have the highest amounts of fiber, with 8g to 11g in 1 cup, depending on whether they are frozen and sweetened or raw and unsweetened.
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