A food that is a strong source of fiber has 3g or more of fiber per serving. The American Dietetic Association recommends 25 to 35g of per fiber each day. The ADA also recommends that the majority of fiber should come from a variety of plant sources.
Whole Grains
Whole grains are strong sources of fiber. Whole grains may contain soluble fiber or insoluble fiber. A 1-cup serving of oats has 5.7g of soluble fiber. A 1-cup serving of brown rice contains 3.5g of insoluble fiber, and a 1-cup serving of whole-wheat pasta contains 6.34g of insoluble fiber. Bran cereal contains 29g of total fiber per cup.
Fruits and Vegetables
Fruits and vegetables also contain a great deal of fiber. A medium avocado contains 14g of fiber, 1 cup of raspberries contains 4.4g of fiber, 1 cup of cooked broccoli contains 2.3g of fiber, and 1 cup of cooked green peas contains 5.5g of fiber. Kale, bananas, blueberries, cabbage, cauliflower and sweet corn also have high amounts of fiber.
Beans, Nuts and Seeds
Beans, nuts and seeds are full of nutrients, including fiber. One cup of cooked black beans contains 8.7g of fiber, cooked kidney beans contain 7.4g of fiber per cup and lentils contain 7.8g per cup. Lima beans, navy beans, pinto beans and soybeans also have high fiber content. Flax seeds have 22g of fiber in 1 cup, almonds have 11g of fiber per cup, a 1-cup serving of sesame seeds contains 7.7g of fiber.
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