Fiber comes in the form of soluble and insoluble. Soluble fiber forms a gel-like consistency when it is consumed because it gets absorbed by water. Insoluble fiber creates bulk in the stomach, and it does not get absorbed in water. Both types offer valuable benefits to the body such as satiation, lowered risk for high cholesterol, regulated blood sugar levels and a decrease in cancer risk. You can find fiber in high amounts in several different foods.
Grains
Whole grans in their plain form are high in fiber, high in B vitamins, high in complex carbohydrates, low in fat and they have a moderate amount of protein. Oatmeal, oat bran, wheat bran, barley, quinoa and bulgar are examples of these. They all have at least 4g of fiber per serving.
Legumes
Legumes are characterized as having seeds that get covered with a pod. They are high in fiber, protein, iron, complex carbs and they are low in fat. Lima beans, soy beans, kidney beans, lentils, peanuts, split peas and black beans are examples of these. Split peas rank among the highest in fiber content weighing in at approximately 16g per cup.
Fruits
Fruits are naturally high in sugar, fiber, carbs, vitamins, water content and they are low in fat. Oranges, apples, bananas, raspberries, grapefruits, strawberries and pears are all examples of these. On the lower end, a medium size orange has about 3g. On the higher end, a cup of raspberries has approximately 8g.
Vegetables
Vegetables have the same type of nutritional profile as fruit. They are high in fiber, high in water content, low in fat and with the exception of corn, squash and potatoes, they are low in carbs. Brussels sprouts, broccoli, artichokes, turnip greens and sweet corn are examples of vegetables that all have at least 4g of fiber per serving.
Derivatives
Whole grain pasta, whole wheat bread, whole grain cereal and bran muffins are all prepared foods that are high in fiber. They are also high in carbohydrates, and they have moderate amounts of protein.
Avocados
Avocados are a miscellaneous fruit that is often considered a vegetable. They are high in monounsaturated fat, which is a healthy kind, and they are also high in fiber. A regular sized avocado has approximately 14g of fiber.
Seeds and Nuts
Seeds and nuts are high in unsaturated fat, protein, fiber and they are low in carbs. Almonds, walnuts, pecans, hazelnuts, Brazil nuts, sesame seeds, sunflower seeds and pumpkin seeds are examples of these.
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