Some foods are higher in fiber than others. Because getting the recommended 25 to 35g of fiber each day is challenging, it's important to know which foods have the highest fiber content. One way to determine the amount of fiber in packaged food is to read the Percent Daily Value or DV on the Nutrition Facts Panel on the side of the package. A good source of fiber has at least 2.5g per serving or 10 percent of the DV for fiber, while an excellent source of fiber has at least 5g of fiber per serving or 20 percent of the DV.
Cereal and Grains
Cereals and grains have the highest amount of fiber, especially bran. Other foods with high amounts of fiber include brown rice, whole-grain breads and whole-grain pastas. A 1-cup serving of bulgur or barley contains at least 5g of fiber. Cereals with 5g of fiber or more per serving are considered to be high in fiber. Some brands fortify their crackers, cereal bars and pastries with fiber to make the product high in fiber. Read labels to find foods full of whole grains and fiber.
Legumes
Legumes include beans, peas and lentils and are excellent sources of fiber. A 1-cup serving each of lima beans, black beans, kidney beans, great Northern beans, green peas, refried beans, garbanzo beans, pinto beans and green peas contain at least 5g of fiber.
Fruits and Vegetables
Several fruits and vegetables have 5g of fiber or more per serving. A 1-cup serving of broccoli, spinach, winter squash, raspberries, blackberries, pears or papaya all have 5g of fiber or more per serving. Fresh fruits and vegetables do not come with a food label, so getting used to visualizing a 1-cup serving of fruits and vegetables can help you know that you're getting adequate amounts of fiber.
Fiber Supplements
Fiber supplements are high in fiber and are a way to obtain fiber when your diet is lacking. Fiber supplements come in a variety of forms of fiber and the effects of fiber supplements vary from person to person. Benefiber, Metamucil and Citrucel are all examples of fiber supplements in the form of powder which you add to liquid. Read the food label on the side of the package to understand the serving size and amount of fiber per serving, as fiber supplements vary depending on the brand.
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