High-fiber foods include fruits and vegetables such as apples, raspberries and artichokes; beans and legumes such as garbanzos and lima beans; and whole grains such as brown rice, barley and bulgur wheat. Other good sources of fiber include nuts and seeds, including pine nuts, flax seeds and almonds.
Types of high-fiber foods can be broken down into general categories, including bran, beans, berries, grains, nuts and seeds, vegetables, fruits and prepared foods. Within each broad category, some foods have a higher fiber content than others. For example, raspberries contain approximately 8 grams of fiber in every 1-cup serving, while 1 cup of strawberries contains only 3 grams of fiber. Similarly, cup for cup, cooked artichokes and green peas have a higher fiber content than Brussels sprouts or a baked potato. Maximize fiber intake by choosing cooked split peas, lentils, black beans or lima beans, which have some of the highest fiber content among legumes.
The recommended daily intake for women is between 21 and 25 grams of fiber daily, and men should strive for between 30 and 38 grams of fiber every day. Eating a diet rich in fiber contributes to better digestion and a prolonged feeling of fullness. It's also associated with reduced risk of heart disease, hypertension and strokes. Additionally, eating high-fiber foods may help reduce bad cholesterol levels, according to WebMD.