What Foods Are Rich in Fiber?


Quick Answer

Foods that are rich in fiber include beans, berries, bran, whole grains and leafy green vegetables. Having a diet full of fiber has a number of health benefits, including preventing hemorrhoids and constipation, decreasing blood cholesterol and protecting against certain cancers, according to Today's Dietitian.

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Full Answer

Research suggests that fiber has the ability to tone the immune system in people. This is why it's believed that fiber can decrease the risk of diabetes, obesity, cancer and cardiovascular disease. Studies show that consumers are aware of these benefits. The 2007 International Food Information Council survey shows that nearly 86 percent of the consumers who participated in the survey linked fiber with having a healthy digestive system. Another 73 percent of these people associated eating whole grains with preventing heart disease.

According to the Institute of Medicine, adult males 50 and younger need at least 38 grams of fiber a day. Women need a bit less, requiring only 25 grams of fiber a day. Adults who are older than 50 years of age require less fiber in general, dropping the daily requirement for men to 30 grams and just 21 grams for women. On average, however, the actual intake of fiber for both men and women is just 15 grams a day.

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