Fruits and vegetables provide some of the best sources of dietary fiber available. Raspberries and prunes have the highest fiber content in fruits, each with about 8 grams of fiber per cup. Artichokes have the highest fiber content of any vegetable, with about 10.3 grams in each artichoke.
Other high-fiber fruits and vegetables include pears (5.5 grams each), apples (4.4 grams each), winter squash (5.7 grams per cup) and broccoli (5.5 grams per cup).
Women should try to eat 21 to 25 grams of fiber each day and men should get 30 to 38 grams of fiber per day to stay regular and reduce the risk of obesity, heart disease and diabetes.