Beans, split peas, green peas, lentils and artichokes are some of the highest-fiber foods per serving size, according to Mayo Clinic. It is recommended that women consume at least 25 grams of fiber-rich foods per day, and 38 grams is the ideal amount for men.
One cup of cooked black beans provides 15 grams of fiber, and 1 cup of split peas contains 16.3, reports Mayo Clinic. A cup of cooked green peas offers 8.8 grams per cup, and there are 15.6 grams of fiber in 1 cup of lentils. A whole, cooked, medium-sized artichoke provides 10.3 total fiber grams. Raspberries are rich in fiber, with 1 cup containing 8 grams. Fruits with skin on, such as apples and pears, are high-fiber options. Whole-grain breads, cereals and pastas, as well as cooked grains, such as oatmeal and barley, are excellent sources of fiber. Broccoli, corn, turnip greens and Brussels sprouts are four of the highest vegetable sources of fiber, per cup full.
A high-fiber diet helps food and waste move through the digestive tract more easily and quickly because the stools are softer, notes Mayo Clinic. By lowering blood pressure and cholesterol levels, fiber helps to reduce the risk of heart disease. High-fiber foods are helpful in controlling blood sugar levels, and in losing and maintaining weight, adds WebMD. Individuals should increase doses of dietary fiber gradually to avoid digestive upset and drink adequate amounts of liquid.