Dietary fiber is an important aspect of our health. Fiber lowers the risk for cancer, heart disease, obesity and a host of other health complications. This article provides options for how you can incorporate more fiber into your diet with a variety of fiber-rich foods.
Legumes
Legumes include peas, beans, soybeans, lentils and peanuts. Legumes are high in soluble fiber, which pass through the system and make it easier for the body to release stool. 100 grams of cooked edamame (soy beans) contain 7.5 grams of fiber. Chick peas boast 20.5 grams of fiber per 180 grams, and one cup of peas contains 6 grams of fiber.
Root Vegtables
Root vegetables such as potatoes, sweet potatoes, yams, onions, parsnip and radishes are all high in soluble fiber. One medium baked potato with its skin on contains 4 grams of fiber.
Green Vegetables
Green vegetables such as lettuce, broccoli, celery and artichokes are high in fiber. 100 grams of raw broccoli contains 4 grams of fiber, and 1 cup of spinach contains 4 grams of fiber.
Apples, Bananas and Berries
Apples, bananas and berries contain a large amount of fiber per serving. One medium apple contains 3 grams of fiber, while a medium banana contains 2.4 grams of fiber. Blueberries and blackberries contain 5 grams of fiber per 100 grams, while strawberries contain 4 grams of fiber per 1 cup.
Oats, Barley and Whole Grains
Oats, barley and whole grains are all good sources of fiber. 22 grams of oats contain 3.5 grams of fiber, while 1 cup of cooked barley contains 6.5 grams of fiber. One slice of whole grain bread contains 1.3 grams of fiber.