List of Foods High in Fiber

Fiber offers a host of health benefits and should be included in your everyday diet. Fiber can help promote weight loss and aid in the battle against constipation. It can also benefit those with high cholesterol, diabetes, certain gastrointestinal disorders or heart disease. Food with five grams or more of fiber is considered to be high in fiber.

Fruits

• Fruit is a delicious addition to any diet. It also includes large amounts of fiber, particularly oranges, pears, apples and dried fruits. Make sure to eat the skin of the fruit, because that's a high source of fiber. Berries also offer a large supply of fiber, including strawberries and raw blackberries. One cup of raspberries can contain eight grams of fiber.

Vegetables

• Learn to love your vegetables. Most are rich in fiber, including spinach, broccoli and a variety of beans, such as lima and kidney. Add a medium serving of artichokes to any meal and you can garner a fiber intake of 10.3 grams. Better yet, one cup of cooked split peas contains a whopping 16.3 grams of fiber.

Whole Grains

• Do you start each morning with a bowl of bran cereal for breakfast? If so, you're adding a great deal of fiber to your diet, because whole grains in general contain a lot of fiber. Whole-wheat pastas and breads, such as bagels and muffins, are considered fiber-rich foods. Popcorn and corn on the cob offer fiber as well, but don't destroy the health benefits by slathering them in butter.

Nuts and Seeds

• Nuts and seeds are filled with fiber. In fact, one small ounce of sunflower seeds delivers four grams of fiber. Almonds, peanuts and walnuts all feature a lot of fiber. Carefully monitor your intake of nuts, however, because they can be incredibly fattening. Flaxseed and soy nuts, on the other hand, are not only high in fiber but they also contain very little fat.