Dietary fiber refers to the portions of fruits, vegetables and grains that can't travel through the walls of your intestines and into your blood. Instead, fiber remains in your intestines to promote normal body functions. The US Department of Agriculture outlines a balanced diet based on My Pyramid, a graphic design that places five food groups side-by-side to emphasize the importance of incorporating all five into your daily meals. When you follow USDA recommendations for fruits, vegetables, grains, dairy and protein foods, your meals and snacks will be fiber-rich.
Grains
The My Pyramid model breaks grains down into two groups: whole grains and refined grains. At least half of the grains you eat every day should come from whole grains, such as oatmeal, brown rice, buckwheat, barley, wheat or cornmeal. Instead of reaching for refined carbohydrate foods, opt for whole-wheat bread, pasta, cereal, crackers and baked goods that help you reach your daily fiber goals. You can also boost your fiber intake by choosing less common whole grains, including quinoa, amaranth or triticale.
Vegetables
The next time you go to the grocery store or farmer's market, shop with fiber content in mind. Dark green leafy vegetables, including spinach, kale and broccoli, are rich in fiber. Cruciferous vegetables, including broccoli, cabbage, Brussels sprouts and cauliflower are high-fiber foods. You can also obtain fiber from starchy vegetables, including potatoes and corn. The USDA recommends eating 2.5 cups of a variety of vegetables daily to ensure you get enough fiber, vitamins and minerals.
Fruits
A balanced diet based on My Pyramid also includes at least 2 cups of fruit each day. Strawberries, blueberries, blackberries and other seeded berries are rich in fiber, as are cherries, plums and peaches. Enjoy the edible skins of fruits such as apples and pears to boost your fiber intake. Citrus fruits, including grapefruit, oranges and tangerines, are good sources of fiber, especially when you consume the membranes. You can also obtain fiber from dried fruits, including figs, dates, raisins and apricots.
Dairy Products
Since fiber comes from plant foods, milk and other dairy products are fiber-free. However, you can combine low-fat yogurt or cottage cheese with chunks of fruits or vegetables for a fiber-rich snack.
Protein Foods
Meat, fish, poultry and eggs are animal products that contain no fiber, but other protein foods are great sources of fiber. You can serve meatless meals with fiber-rich protein sources, including tofu, beans, split peas or lentils. Nuts and seeds are also great sources of both protein and fiber.
References
- U.S. Department of Agriculture: My Pyramid
- U.S. Department of Agriculture; Grains; February 9, 2011
- Continuum Health Partners; "Bowel Function and Dietary Fiber"; Warren Enker
- U.S. Department of Agriculture; Vegetables; February 9, 2011
- U.S. Department of Agriculture; Fruits; February 9, 2011
- U.S. Department of Agriculture; Protein Foods; February 9, 2011
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