Fiber is a specific type of carbohydrate that the body is incapable of digesting. Adult men need about 30 to 38 g of fiber each day, while women need at least 21 to 25 g, reports the Mayo Clinic. A high-fiber diet can promote colon and digestive health and reduce your risk for cardiovascular disease and diabetes. You can find fiber in a multitude of foods, and foods that are high in fiber are usually high in many vitamins and minerals as well.
Legumes
Just 1 cup of cooked split peas provides almost all the recommended daily fiber for women, and more than half that for men. Lentils and black beans have just slightly less than the 16.3 g of fiber in split peas, with 15.6 and 15 g, respectively. Lima and baked beans have over 10 g of fiber per 1 cup as well.
Vegetables
Your next best bet for increasing fiber intake is to consume plenty of fresh vegetables. A medium-size artichoke contains over 10 g of fiber. Peas, broccoli and turnip greens are also rich sources of fiber, with over 5 g per 1-cup serving. Corn and Brussels sprouts have just slightly less fiber, with about 4 g per 1-cup serving.
Fruit
Raspberries have one of the highest fiber values in the fruit family, with over 8 g per 1-cup serving. A raw, medium-size pear has over 5 g of fiber, while a similar size apple has more than 4 g. Strawberries, bananas, oranges and dried fruits such as figs and raisins have plenty of fiber as well.
Grains
Grains have similar fiber contents as fruit. You can combine grains, such as pasta and rice, with vegetables and vegetable-based sauces to greatly increase your dietary fiber. Whole-wheat pasta has about 6 g of fiber per cup, and about 9 g when you add 1/4 cup of tomato paste. Barley, bran products, oats, popcorn and bread are also good sources of fiber.
Increasing Fiber
The average American only gets 15 g of fiber each day, so some simple strategies can help you greatly increase your daily fiber intake. Raw vegetables and fruits have more fiber than concentrated forms and also have fewer calories. Add fresh fruits and vegetables to breakfast cereals and main dishes whenever possible to increase your fiber intake. When checking the nutrition facts label on grain products, make sure the product is composed of whole grains and has at least 3 g of fiber per serving, suggests the Harvard School of Public Health.
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