According to the Institute of Medicine, adult men should consume at least 38 g of fiber per day and adult women need at least 25 g every day. Eating high fiber foods has many health benefits including maintaining a healthy digestive system, controlling cholesterol, keeping blood sugar levels balanced, and fiber may even help with your weight loss efforts.
Foods High in Fiber
When it comes to high fiber foods, beans come out on top. Black beans are an excellent source of fiber with one half-cup serving offering up 7.5 g of fiber. Pinto beans contain 7 g and lima beans 3.5 g per half cup. Lentils and dried peas are also high fiber foods, with 8 g of fiber per half cup. Green peas have 4 g of fiber per half cup.
Raspberries are not only low in calories, but are just one of many fruits high in fiber, with one cup of raspberries containing 8 g of fiber. One medium apple (with the skin) provides 4 g of fiber, while a medium grapefruit, orange or pear contains 3 g of fiber, and a one-fourth cup of prunes has 3 g of fiber.
How to Boost Fiber Intake
One of the best ways to boost fiber intake is to eat a healthy, balanced diet with a focus on consuming the recommended number of daily servings of fruits and vegetables. The USDA currently recommends men eat 2 cups of fruit and 2.5 to 3 cups of vegetables daily, while women should consume 1.5 to 2 cups of fruit per day and 2 to 2.5 cups of vegetables per day, depending upon age and activity levels.
Another simple way to incorporate more fiber rich foods into your diet is creating meatless main dishes for meals by using a type of bean instead.
Remember to slowly increase fiber intake, especially if you do not currently meet the daily recommendations. Increasing fiber intake quickly in the diet may cause stomach upset, constipation, bloating, and gas. Gradually increase fiber intake to recommended levels to give your body time to adjust. Be sure to also increase your water intake as you increase fiber intake since fiber carries water out of the body.
Sources:
Mateljan, George. The World’s Healthiest Foods Essential Guide for the Healthiest Way of Eating. Seattle: George Mateljan Foundation, 2007.
Nutrition Data. (n.d.). “Prunes; Apples.” Accessed January 23, 2011 from Nutritiondata.com.
U.S. Department of Health and Human Services, U.S. Department of Agriculture. “Dietary Guidelines for Americans 2005.”
U.S. Department of Agriculture. (1 October 2009). “ Inside the Pyramid.” Accessed January 23, 2011 from Mypyramid.gov.
Jennifer Murray - Jennifer Murray is a freelance writer specializing in nutrition, weight loss and fitness.
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