Complete List Of Foods That Contain Fiber

Dietary fiber is an important nutrient that most Americans are not getting enough of. The average fiber intake ranges between 12 g and 15 g a day, while the recommended intake, set by the Institute of Medicine in 2005, corresponds to 30 to 38 g for adult males and 21 to 25 g for adult females. Dietary fiber comprises two main types of fiber, each if which confers unique health benefits. Insoluble fiber is responsible for preventing constipation, while soluble fiber can help to keep your intestines healthy in addition to stabilizing your blood sugar levels and lowering your blood cholesterol levels.

Vegetables

Most vegetables constitute the best source of fiber for the fewest calories. For example, 1/2 cup of raw broccoli contains 4 g of fiber, 3/4 cup of Brussels sprouts has 3 g of fiber, 1/2 cup of cooked carrots has 3.4 g of fiber, two thick slices of eggplant, 4 g of fiber, 1 cup of lettuce, 0.8 g of fiber, 1/2 cup of okra has 1.6 g of fiber, 1/2 cup of cooked onion, 1.5 g of fiber, 1/2 cup of zucchini has 3 g of fiber and a small baked potato, 4.2 g fiber.

Fruits

Fruits constitute an excellent source of dietary fiber. Berries are among the fruits with the highest fiber content. For example, 1/2 cup of raspberries provides 4.6 g fiber, 1/2 cup of blackberries has 4.4 g of fiber and 1 cup of strawberries offers 3 g of fiber. Moreover, a medium-size pear contains 4 g of fiber, a large orange, 2.4 g of fiber and a large apple with the skin on has 4.5 g of fiber.

Legumes

Adding beans and lentils is an easy way to boost your fiber intake. A cup of cooked black beans contains 19.4 g of fiber, 1 cup of cooked pinto beans contains 18.8 g of fiber and 1 cup of cooked red lentils contains 6.4 g of fiber.

Whole Grains

A slice of whole grain bread can contain between 1.8 and 3.5 g of fiber, while breakfast cereals that contain whole grains can contain between 5 and 14 g of fiber per serving. A 1/2 cup serving of cooked quinoa provides 2.6 g of fiber, 1/2 cup of cooked pearled barley has 3 g of fiber, 1/2 cup of cooked brown rice, 1.8 g of fiber and 1/2 cup of cooked wild rice has 1.5 g of fiber.

Nuts and Seeds

Almonds, Brazil nuts, walnuts and peanuts each provide between 1 and 2.5 g of fiber per ounce. Sunflower seeds, sesame seeds and flaxseeds can also provide significant amounts of fiber to your diet. A tablespoon of dried coconut meat, sweetened or unsweetened, contains 3.4 g of dietary fiber.