Fiber fills you up, keeps your digestive system functioning properly, helps reduce your cholesterol levels and can help protect against some forms of cancers. All fruits and vegetables provide some amount of beneficial fiber, although the content can vary significantly. Adding fruits and vegetables to your diet will help ensure that you get at least 20 g of fiber per day.
Blackberries
According to the Fruits & Veggies: More Matters website, a cup serving of blackberries will provide about 7 g of fiber and only 60 calories. Blackberries make good bite-sized snacks and can also be added to cereal, pancakes, smoothies and salads.
Apples
A medium apple eaten with the peel on will provide about 7 g of fiber, notes the Continuum Health Partners website. Apples can last for a significant amount of time in the refrigerator and are a high-fiber snack you can easily take with you.
Prunes
Prunes are another high-fiber fruit. According to the UCLA Department of Family Medicine, eating five prunes will supply about 3 g of fiber. You can eat prunes on their own or in salads and nut mixes.
Pink Grapefruit
Consuming a whole pink grapefruit will provide about 3 g of fiber; the juice alone, however, does not contain fiber, notes the UCLA Department of Family Medicine. Try eating a pink grapefruit with breakfast or take it to work with you to eat as a snack.
Watermelons
Although healthy and hydrating, watermelon is lower in fiber content than many other fruits. A cup-size serving of watermelon will only provide about 1 g of fiber, reports the UCLA Department of Family Medicine.
Artichokes
Artichokes provide a significant source of fiber. A medium cooked artichoke contains slightly over 10 g of fiber, notes the MayoClinic.com. Use artichokes to make dips, or add them to salads and pasta dishes.
Broccoli
Broccoli is often referred to as a super food, because of its low-calorie content and high nutritional value. Broccoli provides high amounts of fiber, or about 5 g for every cup, notes the MayoClinic.com.
Kale
The green leafy vegetable kale will provide you with 5 g of fiber for every 2 cups you consume, notes the UCLA Department of Family Medicine. You can eat kale in a salad, or saute it and add to pasta and rice dishes to increase their fiber content.
Swiss Chard
Eating 2 cups of swiss chard will provide you with 7 g of protein, according to the UCLA Department of Family Medicine. Swiss chard can be served as a side dish or mixed into pasta dishes.
Carrots
For every medium carrot you consume, you will ingest slightly less than 2 g of fiber, notes the MayoClinic.com. Baby carrots provide a quick and easy snack and can be dipped in hummus to increase the fiber.
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