Fiber is an indigestible form of carbohydrate that enhances digestive function, cardiovascular health, blood sugar balance and weight management. Fiber-rich foods are derived from plants and include fruit, vegetables, whole grains, nuts and legumes. Fruit and legumes are examples of soluble fiber-rich foods. Starchy vegetables and whole wheat contribute insoluble fiber. For best results, consume fiber-rich foods as part of a nutrient-rich, balanced diet. For additional information, seek guidance from your doctor or dietitian.
Requirements
Your specific fiber intake needs vary depending on your age, gender and whether you have a digestive disorder.
According to the American Dietetic Association, however, most women require 25 grams of fiber daily, and most men require 38 grams. After age 50, your fiber needs reduce to 21 grams daily if you are a woman and 30 grams per day if you are a man.
Fiber-Rich Food Groups
Most plant-derived foods provide valuable amounts of fiber. For optimum fiber intake, the American Dietetic Association recommends a diet based on fruit, vegetables and plentiful amounts of whole grains and legumes. Fiber supplements, such as psyllium husk and oat bran, are also added to commercially prepared foods, such as certain high-fiber cereals, baked goods and cereal bars.
Types and Benefits
Fiber exists in two forms: soluble and insoluble. Soluble fiber dissolves in liquid and becomes a gel-like substance. According to the Mayo Clinic, soluble fiber can help reduce blood cholesterol and blood sugar levels. Because of these attributes, soluble fiber is associated with reduced risk for heart attack, stroke and heart disease, and is helpful in managing and preventing diabetes. Fruit, legumes, barley, oats and psyllium husk are rich sources of soluble fiber. Insoluble fiber, found in whole wheat, nuts and various vegetables, helps your body move waste material through your digestive tract and promotes stool bulk. For this reason, insoluble fiber can help prevent or alleviate constipation and other digestive irregularities.
Optimum Foods
Among fruit, vegetables, whole grains, nuts and legumes, certain varieties are particularly rich in fiber. One cup of fresh raspberries provides 8 grams of fiber, and one pear provides 5.5 g. Other fiber-rich fruit includes apples, bananas, strawberries, oranges, figs, prunes and raisins. Fiber-rich vegetables include artichokes, at about 10.3 g of fiber each; peas, at about 9 g of fiber per cup; and broccoli, turnip greens, sweet potatoes, Brussels sprouts, baked potatoes and sweet potatoes.
Cooked whole wheat pasta contains more than 6 g of fiber per cup. Pearled barley, which is often served in barley soup, provides 6 g of fiber per cup. Other fiber-rich whole grain foods include oatmeal, whole grain cold cereals, 100 percent whole grain bread, brown rice and air-popped popcorn. Split peas, black beans and lentils top the fiber-rich food charts, according to the Mayo Clinic, contributing between 15 and 16.3 g of fiber per cup. Almonds, pistachios and pecans provide between 2 and 3.5 g of fiber per one-ounce serving.
Suggestions
To reap the benefits of a fiber-rich diet, increase your intake of whole, natural foods and cut back on processed foods, such as candy, crackers and white bread. The Harvard School of Public Health recommends consuming whole fruits rather than fruit juices and starting each day with a hearty whole grain breakfast cereal. If you currently consume a low-fiber diet, increase your fiber intake gradually to allow your body time to adjust and to prevent gas, bloating and other bothersome symptoms. If you have difficulty meeting your daily fiber needs, seek guidance from a qualified health care professional.
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