While no nutrient is a complete cure-all for health problems, dietary fiber may be as close as you can come, as this type of carbohydrate provides a plethora of health benefits. Fiber helps keep your blood sugar levels stable, aids in appetite control, promotes digestive health and may aid in controlling your cholesterol levels. Unfortunately, many high fiber foods, such as fruit, are high in fructose, a simple sugar that doesn't offer much of a nutritional benefit. Thankfully, you can find low fructose, high fiber foods if you browse your grocery store.
Whole Wheat Spaghetti
Spaghetti is a rich source of carbohydrates often consumed in large quantities by endurance athletes, as carbohydrates provide energy for activity. Choosing whole wheat spaghetti can also be beneficial because of the rich fiber content; one cup of whole wheat spaghetti offers 6 grams of fiber, with just 1 gram of sugar, so it doesn't contain fructose.
Bran Flakes
Although many types of cereal are low in fiber and high in artificial sugar, cereal made from bran -- a fibrous wheat product -- tend to be rich in fiber and low in sugar. A typical cup of bran flakes cereal contains 7 grams of fiber, although this content may vary by brand. While such cereals may have sugar added for flavoring, it's unlikely to be fructose, as that type of sugar is found mostly in fruit; sucrose or another type of sugar is typically used for flavoring other foods.
Lentils
Lentils are a type of legume that are often cited for their high protein content, but you can also rely on lentils for bolstering your fiber intake as well. Each 1/4-cup serving of dry lentils contains 11 grams of fiber. Additionally, lentils contain only 2 grams of sugar.
Black Beans
Black beans are a good source of carbohydrates and protein and provide minimal fat -- just .5 gram per 1/2-cup serving. Black beans also provide 5 grams of fiber and only 1 gram of sugar per 1/2 cup, so consuming this widely available, relatively inexpensive food can provide an array of nutritional benefits.
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