Getting enough fiber is important for your body to operate properly, but getting the right amount from the right sources can be a challenge. According to the Harvard School of Public Health, most Americans eat too little fiber -- on average only about 15 grams each day. The Institute of Medicine recommends that men consume a minimum of 38 grams of fiber per day, while women should consume 25 grams daily. Fruit, vegetables, and grains are the best sources of fiber, but supplements are often used as secondary sources.
Fruits
Whole fruits are better sources of fiber than fruit juices. An apple has 4.4 grams of fiber, while a cup of apple juice has only 0.5 grams. Avocados are perhaps the healthiest source of fiber from fruit. Not only does an avocado have 9.2 grams of fiber, it also contains the healthy fats best suited to proper nutrition. Surprisingly, a tomato has very little fiber, only 1.8 grams in a cup of cherry tomatoes. A medium pear, on the other hand, contains 5.5 grams of fiber, while a cup of raspberries contains 8 grams.
Vegetables
All whole vegetables contain some fiber, but some contribute much more fiber than others. A medium artichoke contains over 10 grams of fiber, while a cup of peas contains 8.8 grams. Broccoli, Brussels sprouts, and cauliflower all contain relatively high amounts of fiber. Though corn and potatoes have higher amounts of fiber than some other vegetables, they are also high in carbohydrates and should be avoided by people who are insulin-resistant.
Grains, Legumes, Seeds, and Nuts
Whole grains, such as wheat, oats, rice and barley are good sources of fiber as long as they are not highly processed. Brown rice, for example has more than twice as many grams of fiber per cup than white rice. Bran flakes have over 5 grams of fiber per three-quarter cup, while a cup of corn flakes contains less than 1 gram. All types of beans are high in fiber. One cup of cooked black beans contains 30 times as much fiber as 1 cup of raw broccoli. Lentils and split peas contain over 15 grams of fiber per cup.
Seeds and nuts are also good sources of fiber. A quarter cup of sunflower seeds or 32 almonds contain almost 4 grams of fiber. Flaxseed meal is also rich in fiber. One serving — two tablespoons — has as many grams of fiber as it has grams of carbohydrates. For people eating a low-carb diet, flaxseed meal is a typical choice for increasing their fiber without raising their glycemic load.
Supplements
Some people choose natural or commercial supplements to increase their fiber consumption. The most common fiber supplement is psyllium husk. You can buy it in bulk from a health food store. Many over-the-counter fiber supplements are based on this fiber source -- Metamucil, for example. One tablespoon of psyllium contains 4.5 grams of fiber -- more than 2 cups of raw cauliflower.
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