The average American takes in about 14 g of dietary fiber each day, far less than the average daily requirement of 21 to 25 g per day for women and 30 to 38 g per day for men, even though four of the five major food groups include foods that contain varying degrees of fiber. Knowing what to look for and which bear the distinction of fiber-rich foods may help increase your fiber intake and reach daily requirement goals.
Facts
A first step in defining fiber-rich foods is to identify their source. All dietary fiber comes from plants. While animal-based foods, including meat, dairy products and eggs, provide necessary nutrients, they contain no dietary fiber. Instead, look to foods in the grains, legumes, fruits and vegetables food groups for foods that contain fiber. While many foods within these groups provide some amount of fiber, only certain foods fit the definition of a fiber-rich food.
Identification
In order to be classified as fiber rich, a food must contain 5 g or more per serving. According to this definition, protein foods such as legumes, nuts and seeds top the list. A 1-cup serving of cooked split peas, lentils, black or lima beans provides between 13.2 and 16.3 g of fiber. Foods in other groups that fit this definition include artichokes at 10.3 g, peas at 8.8 g, whole wheat spaghetti at 6.2 g, bran flakes at 5.3 g, raspberries at 8.8 g and pears at 5.5 g per serving.
Significance
You need two types of dietary fiber to keep your digestive tract running smoothly and to protect your overall health. Soluble fiber is important to slow the passage of food through your intestines, add bulk to stools and prevent constipation. Wheat bran, fruits and vegetables are good sources of soluble fiber. Insoluble fiber plays a role in managing blood cholesterol and blood glucose levels. Whole grains are the best source of this type. In addition, both types play a role in weight management as they contribute to a sense of feeling full.
Tips
Including fiber-rich foods at every meal can not only increase the likelihood of getting enough each day but also ensure that you consume both soluble and insoluble fiber. An oat bran muffin and a pear with its skin on, both fiber-rich foods, provide 10.7 g to start your day. Add to this 1 cup of whole-wheat pasta or vegetarian baked beans at lunch, a few raspberries or blackberries as an afternoon snack and split pea soup or a stir fry that includes lima beans and spinach for supper, and you are just about there.
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