Boosting the fiber in your diet can do more than aid your digestion. Fiber-rich foods---what your grandparents might have referred to as "roughage"---also may lower your risks for cardiovascular disease, type 2 diabetes and some types of cancer. MayoClinic.com recommends women consume about 25 g and men about 38 g of dietary fiber per day. Foods labeled "high fiber" have at least 5 g per serving, while "good source of fiber" on the label indicates 2.5 to 4.9 g.
Fruits
Set a goal of eating at least three servings of fruit each day, as snacks, for dessert or as toppers for cereal, salads, waffles or pancakes. The Cleveland Clinic advises that whole fruits have more fiber than juices, including juices with pulp. Some fruits that are good sources of fiber are raspberries, with 8 g of fiber per 1-cup serving; pear, with 5.5 g; apple, with 4.4 g; strawberries, with 3.8 g per 1-1/4 cups; banana, with 3.1; and orange, with 3.1.
Vegetables
Aim for at least four daily servings of vegetables, a low-calorie source of vitamins and other nutrients as well as fiber. Artichokes are among the top fiber sources with 10.3 g for one medium artichoke. Other good sources---all for 1-cup servings---include peas, with 8.8 g; broccoli, with 5.1 g; turnip greens, with 5 g; sweet corn, with 4.2 g; and Brussels sprouts, with 4.1.
Grains, Cereals and Pasta
Processed or "refined" grain foods have some of the fiber and other nutrients removed, advises the Centers for Disease Control and Prevention. Look for foods that list "whole grain" as the first ingredient on the nutrition label, and try for three servings per day. Good fiber sources include 1-cup servings of whole-wheat spaghetti, with 6.2 g; pearled barley, 6 g; oatmeal, 4 g; and brown rice, 3.5 g. Also try bran flakes, with 5.3 g per 3/4-cup serving; an oat bran muffin, with 5.2 g for one medium; and air-popped popcorn, with 3.5 g for 3 cups.
Legumes, Nuts and Seeds
A sprinkling of seeds or a handful of nuts can add variety to your diet as well as fiber. For your main-dish protein, try substituting legumes such as chickpeas, beans and lentils for the meat you normally eat. Some good fiber sources, all 1-cup servings, include: split peas, with 16.3 g; lentils, 15.6 g; black beans, 15 g; lima beans, 13.2 g; and baked beans, 10.4 g. Sunflower seed kernels have 3.9 g of fiber per quarter-cup; an ounce of almonds has 3.5 g.
Tips on Adding Fiber
Suddenly packing a lot of fiber-rich foods into your diet could cause gas, bloating and cramps, so the National Institutes of Health recommends increasing fiber-rich foods gradually. Drink plenty of water---about 8 cups a day---to avoid constipation. Finally, make the most of fiber's benefits by avoiding adding extra fat and calories to high-fiber foods. Don't slather veggies with rich sauces or add butter to popcorn, for example.
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