The average American daily diet includes only 15 g dietary fiber, or 60 percent of the daily value, and a higher intake may improve your health. If you are already getting the recommended 18 mg iron per day, focus on high-fiber, low-iron foods to increase your fiber intake. Many of these foods provide other essential nutrients, too.
Fruit
Most fruit is high in dietary fiber, and it is nearly free of iron. Raw blackberries, strawberries, apples and pears are fruits with about 3 to 4 g dietary fiber in a 1 cup serving, and no more than 1 mg iron. Fruit is high in potassium and low in sodium, and most types have vitamin A or vitamin C. Dried fruit is also high in dietary fiber, but it is higher in iron than the same volume of fresh fruit. Raisins have nearly 4 mg iron per 1 cup, compared to almost no iron in a cup of raw grapes.
Nuts
Each 1 oz. of nuts provides about 1 to 3 g dietary fiber and 1 mg iron. Most nuts have similar nutritional profiles, and you can get your fiber from almonds, pecans, macadamia nuts, Brazil nuts, walnuts and pine nuts. Dietary fiber can lower your blood cholesterol levels and phytosterols are another class of cholesterol-lowering nutrients in nuts, notes the Linus Pauling Institute Micronutrient Information Center. Nuts provide heart-healthy unsaturated fats and vitamin E, an antioxidant.
Non-Fortified Whole Grains
Some non-fortified whole grains are high in fiber and low in iron. A 1 oz. serving of raw, pearled barley has more than 4 g fiber and less than 1 g iron, and 1 oz. of dry oats has nearly 3 g fiber and just over 1 g fiber. Fortified whole grains and enriched refined grains contain higher amounts of iron, along with thiamin, riboflavin, niacin and folic acid.
Starchy Vegetables
A 1 cup serving of starchy vegetables, such as raw sweet potato, carrots, sweet white corn kernels, acorn squash or beets has about 4 g dietary fiber and about 1 g of iron or less. These vegetables support a healthy blood pressure because they are high in potassium and low in sodium, and a 2,000-calorie diet should include at least 5 cups per week of starchy vegetables.
References
- U.S. Department of Health and Human Services; Dietary Guidelines for Americans, 2010; January 2010
- U.S. Department of Agriculture: Fruits and Fruit Juices
- U.S. Department of Agriculture: Vegetables and Vegetable Products
- U.S. Department of Agriculture: Cereal Grains and Pasta
- Linus Pauling Institute; Nuts; Jane Higdon; December 2005
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