Some of the foods that contain the highest amount of fiber per serving include split peas, lentils and black beans. Many people associate fiber with apples, but 1 cup of raspberries contain almost twice as much fiber than one medium-sized apple.
Grains and pastas, such as whole-wheat spaghetti, barley and oat bran contain more than 4 grams of fiber per serving, as do some vegetables such as artichokes, green peas and Brussels sprouts. It is suggested that the daily fiber intake for a women should be at least 21 to 25 grams a day, while 30 to 38 grams a day is the recommended amount for men. The average American eats only about 15 grams of fiber per day.
There are two different types of fiber, and each has its own benefits. Soluble fiber is fiber that can be dissolved in water and can typically be found in foods such as lentils, oat bran and apples. Soluble fiber can help in the treatment of diabetes by regulating blood sugar. It has also been linked to lowering cholesterol and lowering the risk of heart disease. Insoluble fiber, found in whole grains and dark leafy vegetables, helps keep your digestive tract regular and prevents constipation.