Fiber is an essential part of a healthy diet. The American Heart Association claims that eating a meal plan that is rich in dietary fiber can reduce our risks of developing a variety of health ailments such as heart disease, forms of cancer and diabetes. It is important to know and understand which foods can aid in this endeavor.
Spices
Spices are not just for cooking; these items are considered fiber-filled foods. The spice containing the highest level is ground cinnamon. According to nutritiondata.com, a 1-oz. serving of this spice contains 14g of fiber. (A 1-oz. serving is the equivalent of 3 tbsp.) This same serving size will supply 59 percent of the daily recommended allotment of dietary fiber. Other spices that contain dietary fiber include savory, oregano, rosemary, basil, marjoram, paprika, chili powder, cloves (whole and ground versions), thyme, curry powder, parsley, spearmint and bay leafs. Varieties of peppers including cayenne or red pepper, white and black contain fiber. There are a number of seeds that fall within the spices category, including coriander, chia, caraway, fennel and flax.
Legumes
Legumes are also known as beans. Fiber-filled foods in this category include lima beans, split peas, varieties of lentils and yellow beans. Other beans include fava (also known as broadbeans), black, kidney, great northern, mung, garbanzo (sometimes known as chickpeas), white, adzuki, pink and cranberry varieties. Legume-based products such as flours, soups and sauces also contain dietary fiber.
Soy is classified as a legume. Soybeans and products made from soy contain fiber. These include soy flour, soy protein isolate, soy milk, tofu, tempeh, miso and soy-based meatless foods. Soy-based meatless foods include meatless extenders, vegetarian burgers, soy patties and/or cutlets, bacon bits, hot dogs and textured vegetable protein. Roasted soybeans, also known as soy nuts, contain the largest amount of fiber, according to nutritiondata.com.
Fruits
Fruits that are fiber-filled foods include citrus fruits and their peels. Citrus includes oranges, tangerines, lemons, limes and grapefruit. Dried fruits such as apples, bananas, apricots, figs, dates, pears, currants, peaches, prunes and raisins fall within this category. Fresh versions of these fruits contain fiber, but the dried versions provide a higher fiber content, states nutritiondata.com. A variety of berries, either fresh or frozen, contain the nutrient. These include boysenberries, raspberries, blueberries, blackberries, huckleberries, loganberries, elderberries and cranberries. Other fiber-filled fruits include passion fruit, kumquats, guava and avocados.
Grains
Whole grains in the form of cereal grains can be fiber-filled foods. Flours, pastas and ground meals (as in cornmeal) made from the grains also supply needed fiber. Cereal grains include oats and oat bran, whole wheat, buckwheat, spelt, teff, wheat bran, durum wheat, barley, brown rice, rice bran, wheat germ, triticale, quinoa, millet, corn, and varieties of rye (medium, light and dark).
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