Dietary fiber and potassium are nutrients that you need in specific amounts to maintain optimal health. Fiber is the part of plant foods that your body cannot digest or absorb. Fiber passes through your stomach and intestines relatively unchanged. It promotes regularity, digestive health, weight loss, blood-sugar control, normal cholesterol levels and bowel integrity. Potassium serves as an important mineral and electrolyte. It is important to consume foods rich in both fiber and potassium.
Fruits
Fruits are rich in vitamins, minerals, phytochemicals and dietary fiber. For example, 1 cup of cut-up papaya has 780 g of potassium and 5 g of fiber. One cup of prune juice has 700 mg of potassium and 4 g of fiber, and a small banana has 465 mg of potassium and 4 g of fiber. Other fruits that are good sources of both nutrients are strawberries, cantaloupe, apricots, raspberries, watermelon, peaches, pears, apples, raisins, oranges, pears, raisins, dates, nectarines, plums and figs. Fruits eaten with their skin have more dietary fiber than peeled fruits.
Vegetables
Vegetables are available in a variety of colors, textures and flavors. They are typically an excellent source of dietary fiber, as well as potassium. One medium potato with skin has about 900 mg of potassium and 3 g of fiber. One cup of cubed acorn squash has 450 mg of potassium and 6 g of fiber, and a medium artichoke has 343 mg of potassium and 10 g of fiber. Tomato juice has 500 mg of potassium and 3 g of fiber, while a medium fresh tomato has 350 mg of potassium and 3 g of fiber. Peas, broccoli, sweet potatoes, turnips, cabbage, corn and leafy greens are examples of high-fiber, high-potassium vegetables.
Legumes
Legumes are seeds, pods or other edible portions of a plant. They have a variety of nutrients, including dietary fiber and potassium. They also add vitamins, minerals and protein to your diet. Perhaps the most nutritious legumes are lentils, which have 700 mg of potassium and 16 g of fiber in just one cup. Additionally, one cup of beans -- black, navy or pinto -- provides 400 mg of potassium and 15 g of fiber. A cup of peas has 350 mg of potassium and 9 g of fiber. An ounce of almonds has 200 mg of potassium and 3 g of fiber, and 1/4 cup of sunflower seeds has 241 mg of potassium and 4 g of fiber.
Other Foods
Whole grains are typically high in fiber, and some grains have potassium. Examples of whole grains that are rich in both nutrients include buckwheat, pearl barley and oat bran. Other foods that are rich in potassium include meat, poultry, fish and dairy. In order to meet your daily fiber and potassium needs, it is important to eat a variety of foods from each of the food groups.
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