Foods rich in dietary fiber not only boost healthy digestion, but help lower cholesterol and stabilize blood sugar. These factors, in turn, may lower your risk of heart disease, diabetes and colon cancer. The Mayo Clinic suggests women aim for between 21 and 25 grams fiber per day, while men should consume between 30 and 38 g of dietary fiber.
Legumes, Seeds and Nuts
Of the nine foods topping a high-fiber list on the nonprofit website World's Healthiest Foods, eight are legumes. Split peas, lentils, black beans, pinto beans and lima beans all offer at least half of the recommended daily allowance of dietary fiber. Other legumes high in dietary fiber include soybeans and garbanzo and navy beans. Some nuts and seeds contain good amounts of dietary fiber as well, although not as high as the bean group. Pecans, pistachios, almonds and sunflower seeds are included on a Mayo Clinic list of high-fiber foods. Legumes, seeds and nuts also provide protein sources for vegans and vegetarians and people trying to cut back on saturated fats. They also provide nutrients like iron, copper, calcium, phosphorous, magnesium and B vitamins.
Grains
Several whole grains offer complex carbohydrates and at least 2 g of fiber per serving. Whole-wheat spaghetti and barley contribute about 6 g of dietary fiber per serving, while bran flakes, bran muffins, oatmeal, popcorn and brown rice are also good sources. When making toast or sandwiches, opt for rye or whole-grain bread, which contribute about 2 g per slice, the Mayo Clinic instructs. In general, whole grains contribute minerals and B vitamins along with dietary fiber.
Fruits
Fresh fruits with edible skins, pulp or seeds add good amounts of fiber to your daily diet. Among the fruits atop a Mayo Clinic list of high-fiber fruits are raspberries, pears, apples, oranges, strawberries and bananas, which offer between 3 and 8 g of fiber per serving. Dried figs and raisins also offer some fiber, particularly in combination with granola and nuts. Most high-fiber fruits provide good sources of complex carbohydrates, vitamin C, vitamin A and several minerals. Whenever possible, opt for fresh, uncooked fruits with their edible skins or seeds left intact, and whole fruits over juices.
Vegetables
One medium artichoke yields an impressive 10.3 g of dietary fiber, notes the Mayo Clinic. Other vegetables which provide at least 5 g of fiber per serving include broccoli, peas and turnip greens. Other good vegetable sources of dietary fiber include cauliflower, corn, Brussels sprouts, winter squash, yams, avocados, tomato paste, potatoes with the skins on and raw carrots. Like fruits, vegetables are a rich source of vitamins and minerals.
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