Foods With Fiber in Them

According to the Mayo Clinic, the recommended daily intake of fiber is 21 to 25 grams for women, and 30 to 38 for men. Many foods have fiber content, but some have a lot more than others. Here are foods with lots of fiber in each serving.

Beans

• One of the greatest fiber sources is beans--kidney beans, pinto beans, lima beans, soy beans. All are loaded with fiber. Black beans have one of the highest levels of fiber, with about 15 grams per cup.

Fruits

• Most fruits contain between three and six grams of fiber per serving, making them a tasty place to boost your natural fiber intake. Raspberries top the fiber chart with eight grams of fiber per serving.

Nuts

• Nuts are also a great source of fiber. Pistachios, almonds, cashews and sunflower seeds all contain between three and four grams per serving

Grains

• Grains such as brown rice, oats, barley and whole wheat contain from three to seven grams per serving; barley is one of the best sources, with six grams of fiber per serving.

Vegetables

• Vegetables are a great place to get natural fiber, and come with a host of other nutrients as well. Sweet corn, broccoli, turnips and peas all provide between four and nine grams of fiber per serving. A fiber champ among vegetables is artichokes--more than 10 grams of fiber per medium artichoke.