If your grandmother told you to eat prunes to relieve constipation, she was right. The soluble fiber in prunes promotes regularity. But you needn't develop a taste for the wrinkled fruit in order to enjoy the benefits of a cleaner colon. Other fruits, vegetables and grain can help you get the fiber you need. The American Dietetic Association says that most adults don't get enough.
Benefits
Fiber is well-known for its constipation-relieving qualities. But fiber provides many other health benefits as well. According to the American Dietetic Association, fiber may help protect your heart against cardiovascular disease. MayoClinic.com reports that fiber may help lower your blood pressure and reduce LDL -- low-density lipoprotein -- in your bloodstream..Fiber may also help protect you against Type 2 diabetes. A high-fiber diet may also contribute to weight loss because it fills up more quickly and helps you stay full longer than a diet low in fiber.
Recommendations
The ADA recommends that men consume 38 g of fiber daily and that women consume 25 g of fiber daily. You should fulfill your daily fiber needs by eating fiber-rich foods rather than taking fiber supplements. The effectiveness of fiber supplements has not yet been thoroughly researched, according to the ADA. If you include whole grains, fruits and vegetables at nearly every meal, you could reach your daily quota of fiber without taking supplements.
Legumes, Nuts, and Grains
MayoClinic.com lists some common foods that are high in fiber: 1 cup of cooked split peas, 16.3 g; 1 cup lentils, 15.6 g; 1 cup lima beans, 13.2 g; black beans, 15 g, and vegetarian baked beans, 10.4 g. Almonds contain 3.5 g of fiber in a single ounce. Sprinkle almonds on top of oatmeal, which contains 4 g of fiber per 1 cup Making your sandwiches on fiber-rich bread is a simple change that will nonetheless help you meet your fiber needs. Two slices of rye, whole-wheat, or multigrain bread provides you with 3.8 g of fiber.
Fruits and Vegetables
Many varieties of fruit -- including berries, citrus fruit and fruit with edible skin -- contains high amounts of fiber. MayoClinic.com reports that 1 cup of raspberries contains 8 g of fiber, 1 ¼ cup of halved strawberries contains 3.8 g of fiber, average-sized oranges contain 3.1 g of fiber, average-sized apples contain 4.4 g of fiber and average-sized pears contain 5.5 g of fiber. Both starchy and non-starchy vegetables provide fiber. For example, 1 cup of boiled broccoli contains 5.1 g of fiber, and 1 cup of cooked sweet corn contains 4.2 g of fiber. One medium-sized raw carrot provides 1.7 g of fiber, and a medium-sized baked potato with skin has 2.9 g of fiber.
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