High Fiber Foods in Adults

A high-fiber diet is very healthy for your digestive system and may solve common problems such as constipation and unnecessary weight gain. In addition, fiber may help lower your risks for cardiovascular disease. There are many different foods to choose from that are high in fiber, such as fruits, vegetables, whole grain products, nuts and seeds.

Fruits

• Fruits are an excellent source of fiber. For example, at just 72 calories, an apple yields 3.5 grams of fiber. When a fruit has edible skin, eat it too, since most of the fiber in fruit is found in the skin. Whole fruit is healthier and richer in fiber than fruit juice.

Vegetables

• Green and leafy vegetables such as broccoli, spinach and green peas as well as dried peas and beans are great sources of fiber. Add lentils or black beans to your rice dishes to significantly boost the fiber content.

Whole Grain

• For your daily carbohydrates, substitute whole-grain items for items such as white rice or white bread. Also substitute whole-grain pastas for regular ones and a whole grain muffin for a dessert.

Nuts and Seeds

• Nuts and seeds are not only a great source of fiber, but also provide protein. To increase the amount of fiber in your diet, substitute almonds, soy nuts and sunflower seeds for meat, fish and eggs.

Soluble Fiber

• There are two types of dietary fiber: soluble and insoluble. Soluble fibers are especially important for a low-cholesterol diet. Proportionally, oats have the highest amount of soluble fiber, so eat oat bran and oatmeal.