According to the Dietary Guidelines for Americans, women should consume between 21 and 25 grams (g) of fiber daily, while men should consume between 30 and 38 g. Fiber contributes to satiety, lowers the risks of heart disease and diabetes and promotes digestive regularity. Foods that are naturally high in fiber are also low in calories. Fruits, whole grains, legumes and vegetables provide the benefits of fiber and contribute to a healthy diet.
Fruits
Fruits are low calorie and contain water and fiber, making them a filling and healthy food option. One cup of raspberries contains 8 g of fiber; a medium apple contains 4.4 g; and a pear contains 5.5 g. A banana has 3.1 g of fiber; an orange has 3.1 g; and 1 cup of raisins contains 8 g of fiber. One cup of blueberries contains 4 g of fiber.
Whole Grains
Whole grains are low-calorie, complex carbohydrates that provide the body with energy and fiber. One slice of whole wheat bread contains 2 g of fiber; 1 cup of whole wheat pasta contains 6.2 g; and 1 cup of barley contains 6 g. One cup of bran contains 6.6 g of fiber while 1 cup of oatmeal contains 4 g. One cup of brown rice has 3.5 g of fiber, and 3 cups of air-popped popcorn have 3.5 g. One cup of shredded wheat has 6 g of fiber.
Legumes
Split peas, lentils and beans, also known as legumes, are low calorie and contain high amounts of fiber. One cup of cooked lentils contains 15.6 g of fiber; 1 cup of split peas contains 16.3 g; and 1 cup of lima beans contains 13.2 g. One cup of canned vegetarian baked beans contains 10.4 g of fiber, and 1 cup of black beans has 15 g. One-fourth cup of hummus contains 4 g of fiber.
Vegetables
Similar to fruits, vegetables are high in water and fiber content (making them a filling food choice) and low in calories. One medium artichoke contains 10.3 g of fiber, and 1 cup of peas contains 8.8 g. While 1 cup of broccoli contains 5.1 g of fiber, a cup of Brussels sprouts contains 4.1 g. One cup of sweet corn has 4 g of fiber, and 1 cup of turnip greens has 5 g. A potato contains 4 g of fiber; 1 cup of carrots contains 4 g; and 1/2 cup of acorn squash contains 5 g of fiber.
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