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What Food Contains a High Amount of Fiber?

Fiber is an important part of a healthy diet for both adults and children. Fiber helps keep the digestive system on track and can reduce the risk of serious health conditions, including heart attack and diabetes. Educating yourself about the types of foods that contain high amounts of fiber can assist you in choosing foods that will keep you healthy.

  1. Recommended Allowances of Fiber

    • The Mayo Clinic explains on its website the daily recommended amounts of fiber that people should eat (see Resources). Women should consume between 21 and 25 g of fiber each day, while men need 30 g to 38 g to keep their bodies running smoothly.

    Whole Grains

    • Whole grains such as pastas, rices, grains and oat products are high in fiber. Whole grain pasta is an example of a high-fiber food, clocking in at 6.3 g per cup.

    Fruits

    • Many types of berries are rich in fiber, with raspberries topping the chart at 8 g per cup. Fruits with the skin on such as apples and pears are also good sources of fiber with between 4 and 5 g each (per medium piece of fruit).

    Vegetables

    • Green vegetables contain a high amount of fiber. Broccoli, potatoes with the skin on, peas, artichokes and corn all contain at least 4 g of fiber per serving.

    Legumes and Nuts

    • Legumes are foods such as lentils and beans and are fiber-rich. Split peas, black beans and lentils all contain more than 15 g per cup. Almonds and pecans can be high-fiber snacks to consider as well.

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