Fiber moves food through your digestive system, keeps cancer-causing toxins out of your body and helps keep your blood cholesterol levels in check, but for most people getting enough fiber is hard. Meats and dairy products contain no fiber, most fiber-rich foods are plant-based foods. By eating fruits and vegetables you can add fiber to your diet, but it is important to understand that the amount of fiber in each fruit and vegetable varies.
Berries
Berries are some of the most fiber-rich fruits. Berries are also low in calories, making them a healthy choice as a snack food. Eating 1/2 cup of fresh blackberries will add about 4.5g of fiber to your diet, 1/2 cup of raspberries contains slightly more fiber, with 4.6g, while strawberries provide 3.3g of fiber in 1 cup. Blueberries also contain high amounts of fiber, but are better known for their high levels of antioxidants.
Cruciferous Vegetables
Cruciferous vegetables provide a rich source of nutrients, including fiber. Cruciferous vegetables include broccoli, cauliflower, boy choy, brussels sprouts, kale and cabbage. A 1/2-cup serving of broccoli contains 4g of fiber, 1 cup of cooked brussels sprouts contains slightly more than 4g of fiber, three florets of cauliflower contain a little more than 1g of fiber and 1 cup of cooked kale contains 2.5g of fiber.
Common Fruits
Fruits such as apples, oranges, and bananas also contain fiber. One medium apple contains about 4g of fiber if it is consumed with the peel, but when the peel is removed, the fiber content decreases by about 2g. Eating a medium orange of banana will provide slightly more than 3g of fiber.
Artichokes and Peas
Artichokes and peas contain some of the highest amounts of fiber among vegetables. Eating a 1-cup serving of artichokes can provide you with around 14g of fiber, which is about half the amount you need for the day. One cup of green peas contains about 9 to 10g of fiber.
Other High-Fiber Produce
Pears contain high amounts of fiber. Eating a medium pear can increase your fiber intake by as much as 5g, but you have to eat the skin. Turnip greens contain more than 5g of fiber in 1 cup and sweet corn has at least 4g of fiber in 1 cup. Sweet potatoes are another high fiber vegetable with about 4 to 5g in a medium potato.
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