Individuals who want to improve their digestive health and control their weight, blood sugar and blood cholesterol can add more fiber content to daily menus. Vegetable, fruit and grain foods contain both soluble and insoluble fiber, which the human body needs for different functions.
Eating a variety of foods from these groups will ensure that people get enough of both kinds of fiber. The USDA Dietary Guidelines for Americans consider food sources better than fiber supplements, because healthy foods provide additional nutrients besides dietary fiber.
Pinto Beans
Cooked pinto beans and Mexican refried beans represent the legume category of fiber food sources. At 15 g of fiber per 1 cup, pinto beans meet the FDA definition of high-fiber foods, containing more than 20 percent of daily dietary fiber requirements, or 25 g total. Other legumes with similar properties include lentils, split peas, and black, kidney, navy and garbanzo beans.
Whole-Grain Cereal
The amount of fiber in ready-to-eat cereals varies greatly but is highest in those with the least processing and fewest additives, such as bran flakes and shredded wheat varieties. The USDA Nutrient Database illustrates the range of cereal fiber content. For instance, Kellogg's Raisin Bran, which derives fiber from both wheat bran and raisins, contains nearly 7 g of fiber in 1 cup, compared with 3 g in General Mills Cheerios and less than 1 g in Kellogg's Corn Flakes.
Artichokes
Many vegetables fit the high-fiber criteria, with artichokes high on the list. One cup of cooked artichoke flesh has as much as 14 g of dietary fiber--over half of the daily allotment. Additional green veggies with high fiber include spinach, Brussels sprouts and broccoli, as per the USDA.
Sweet Potatoes
Orange veggies, such as sweet potatoes, are also significant food sources of fiber. Sweet potatoes have about 5 g of fiber content each when baked and eaten with the skin, the USDA reports. Winter squash and carrots have similar fiber benefits.
Bulgar
Bulgar, a type of wheat use for cooked side dishes, demonstrates the rich fiber content of whole grains. The U.S. Centers for Disease Control and Prevention classify bulgar, which has 8 g of fiber per 1-cup serving, among healthy grain food sources. These include brown rice, barley, wild rice, popcorn, oats and rye.
Pears and Other Fruits
Fruits provide important vitamins and phytonutrients along with their dietary fiber content. The USDA lists Asian pears as the most fibrous fruits, with 10 g per pear. A whole papaya or 1 cup of regular pears or blueberries each have at least 5 g of fiber. Dried fruits also represent strong sources of fiber.
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