A diet high in fiber can normalize bowel habits, lower cholesterol levels, regulate blood sugar and assist in weight loss, according to MayoClinic.com. Increasing your fiber intake too quickly, however, can lead to bloating, gas, cramping and constipation. Introduce high-fiber foods to your diet over several weeks and drink plenty of water to prevent these side effects. Make dietary changes only after consultation with your doctor.
Whole Grains
Whole grains are an excellent source of dietary fiber, with bran cereal providing 12.5 g of fiber per half-cup serving. Long-grained brown rice, oatmeal, barley and quinoa are other good sources. Substitute these foods for breads, pasta, rice and other foods made from refined white flour, as most fiber content is removed from them during the refining process, according to the University of Maryland Medical Center. Popcorn, rice cakes and pretzels make tasty, high-fiber snacks. MayoClinic.com recommends choosing whole-grain foods with 2 g or more of dietary fiber per serving.
Fruits and Vegetables
One cup of artichoke hearts provides 14.4 g of fiber, or more than one-third the recommended daily intake, according to the Linus Pauling Institute at Oregon State University. Cooked Brussels sprouts, winter squash and spinach are other good vegetable sources and prunes, apples, pears and berries are good fruit sources of fiber. Fruits and vegetables have the added benefit of being low in calories, so you can eat greater portions of them to increase your fiber intake without risking weight gain. When eating fruits and vegetables to increase fiber intake, leave the skin intact; removing the skin from these foods decreases their fiber content, according to MayoClinic.com.
Legumes, Nuts and Seeds
Legumes and nuts are two of the most concentrated dietary sources of fiber, according to the Linus Pauling Institute, and just one cup of cooked navy beans offers more than 19 g of fiber. Other legumes that contain a significant amount of fiber per serving include lentils, kidney beans and split peas. Almonds, pistachio nuts, peanuts and pecans are also high in fiber. Sprinkling flaxseeds, mustard seeds or sesame seeds in your soups and salads is an easy way to boost your daily fiber intake.
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