Some Examples Of Foods High In Fiber

Getting plenty of fiber is one of the healthiest ways to improve and maintain your health. MayoClinic.com reports that a fiber-rich diet can reduce your chances of suffering from constipation, as well as decrease your risk of heart disease and diabetes. Adding a variety of foods high in fiber is fairly simple and can improve your health significantly.

Legumes

Legumes are low-calorie and low-fat foods that pack a fiber punch. Audrey Ensminger writes in her book "Foods and Nutrition Encyclopedia," plant foods, such as beans, nuts and lentils, are some of the best sources of fiber for your diet. Any type of bean, such as black, white, kidney, pinto and garbanzo, supply up to a quarter of the fiber you need each day. There are about 7 g of fiber in one 1/2-cup serving. Other legumes, such as red or green lentils, are also notable sources of fiber. Nuts, such as almonds and pecans have about 3 g of fiber per 1-oz. serving. Add some cooked beans or lentils to chili or soup or combine with spices to create a nutritious side dish. Nuts can be added to hot cereal or baked goods.

Fruit

Fruit are additional plant foods that supply several grams of fiber per serving. If you are looking to increase your fiber intake significantly, there are some fruits that contain more fiber than others. Apples have about 5 g of fiber if you eat the skin. Pears, blueberries and raspberries also contain between 2 and 4 g of fiber per 1/2-cup serving. Ensminger adds that blackberries contain about 4 g of fiber in a 1/2-cup serving and dried apricots have about 3 g. Citrus fruits, such as oranges and grapefruits, are additional fruit sources of fiber.

Vegetables

Not only are vegetables high in many important nutrients, many are also rich in fiber. Including an additional one or two servings of vegetables in your diet each day is a simple way to increase your fiber intake by several grams. Mayo Clinic notes that peas, with 8 g per 1/2-cup serving, and carrots, with 2 g per 1/2-cup serving, are two examples of high-fiber vegetables. A medium-sized artichoke has about 10 g of fiber and a 1/2-cup of broccoli contains about 5 g. Other high-fiber vegetables to add to your diet include corn, Brussels sprouts and baked potatoes with the skin.

Grains

One cup of grains or one slice of bread can increase your fiber intake by between 3 and 6 g. One cup of instant oatmeal supplies about 4 g and is a simple food to add to your breakfast menu. Baked goods made with oatmeal, such as muffins, contain about 5 g, MayoClinic.com notes. Whole wheat pasta and barley each provide about 6 g of fiber in a 1-cup serving. Whole grain bread, such as wheat or rye add about 3 g of fiber per slice. Air-popped popcorn and brown rice are additional grains high in fiber.