Foods Containing High Fiber

Getting enough fiber is very important for good nutrition. Fiber, if ingested with the proper amount of fluids, moves easily through a person's digestive system and helps it to function properly. Diets that are high in fiber may also help reduce the risk of both diabetes and heart disease. However, choosing which foods are high in fiber can be difficult and may require some careful decision making.

Fruits

• Fruits are fairly high in fiber. A cup of raspberries provides 8 g of fiber, and a single apple (with the skin) has 4.4 g of fiber. Other fruits, such as raisins, pears, bananas, strawberries and figs, are also good sources of fiber.

Cereals

• Another good source of fiber can be found in cereals and grains. A single cup of cooked, whole wheat spaghetti has 6.4 g of fiber. A single oat bran muffin has nearly that much, with 5.2 g of fiber. Oatmeal, popcorn, brown rice and whole grain bread can all supplement a person's diet with much-needed fiber.

Legumes

• One of the highest fiber content food groups are legumes, which also includes nuts and seeds. A single cup of baked beans contains 10.4 g of fiber. The same amount of black beans has 15 g of fiber. Other high-fiber legumes include Lima beans and split peas, with lower fiber nuts like pecans and almonds also an option for those who'd prefer not to eat beans, but who still want a decent intake of fiber.

Vegetables

• Vegetables are also a healthy source of fiber. A single cup of boiled broccoli has 5.1 g of fiber. An equal amount of boiled turnip greens offers 5 g of fiber. Other vegetables such as raw carrots, baked potatoes and even sweet corn also have a good fiber content.

Perspective

• While this all sounds good, without any sort of goal in mind the numbers for fiber content don't mean much. Generally speaking, women should try to consume 21 to 25 g of fiber every day. Men need more fiber, and should aim for 30 to 38 g of fiber daily.