The American Dietetic Association recommends that men consume 38 g of fiber per day and that women consume 25 g of fiber per day. Most Americans do not meet daily fiber requirements; the average adult American only consumes about 15 g of fiber daily. It is best to get fiber from food, not supplements, which is why it is important to know which foods are good sources of fiber.
Flax, Nuts and Seeds
Flax is a type of fiber-rich seed. In addition to having a high fiber content, flaxseed also contains omega-3 fatty acids. Commonly found in fish, omega-3 fatty acids may help prevent heart disease by lowering your low-density lipoprotein cholesterol, the "bad" cholesterol. Just 1 tbsp. of ground flaxseed contains 1.6 g of omega-3 fatty acids, which fulfills your daily recommended intake of omega-3. You can bake flaxseed into breads, cookies and muffins. Or, sprinkle flaxseed on top of yogurt, oatmeal, pudding or ice cream. You can also blend flaxseed in a fruit or protein smoothie. Other high-fiber nuts and seeds include sunflower seed kernels, almonds, walnuts, pistachios and pecans.
Fruit and Vegetables
Fruits that contain edible seeds or edible skins have a higher fiber content than other types of fruit. Raspberries and strawberries, two fruits with edible seeds, are high-fiber foods. One cup of raspberries contains 8 g of fiber, and 1 1/4 cup of halved strawberries contain 3.8 g of fiber. If you eat an average-sized apple or pear with the skin on, you will get 4.4 g or 5.5 g of fiber, respectively. High-fiber vegetables include broccoli, brussels sprouts, baked potato with skin and turnip greens. Artichokes make the top of the list, as a single medium-sized cooked artichoke contains 10.3 g of fiber. Cooked peas are another excellent high-fiber choice, as 1 cup contains 8.8 g of fiber.
Legumes
Most legumes and beans boast high fiber contents. For example, 1 cup of cooked split peas, lentils, black beans or lima beans contain 16.3, 15.6, 15 or 13.2 g of fiber, respectively. By comparison, 1 cup of broccoli, contains 5.1 g of fiber. Beans also provide a good source of protein; 1/2 cup of beans contains just as much protein as 1 oz. of meat, minus the saturated fat that is found in animal-based protein. Legumes and beans make hearty soups. You can also add beans to your salad greens or to a bowl of rice.
Grains
You can include high-fiber grains at every meal. For example, 1 cup of oatmeal contains 4 g of fiber, and 3/4 cup of bran flakes cereal contains 5.3 g of fiber. For lunch, try making a sandwich using whole-wheat or rye bread. Two slices of whole-wheat or rye bread will each give you 3.8 g of fiber. A high-fiber dinner option is whole-wheat spaghetti. Each 1 cup of cooked whole-wheat spaghetti contains 6.2 g of fiber.
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