Fiber can be found in a wide variety of foods, but to get the highest amount quickly, consume a diet heavy in legumes, fruits, vegetables and grains. Nuts and seeds such as almonds, pistachios and sunflower seeds can also increase fiber intake.
Increasing fiber intake can help promote a healthy digestive system and may also reduce the risk of obesity, heart disease, diabetes and colon cancer. Adult females should consume somewhere between 21 and 25 grams of fiber per day, while men need between 30 and 38 grams in a healthy diet.
Knowing the right foods to reach the daily recommended value is the first step to feeling fuller faster and avoiding digestive problems such as constipation and hemorrhoids. Legumes include split peas, lentils, black beans, lima beans and chick peas, and most offer up more than 13 grams of fiber in a single cup. Grains are a staple in every diet. Oatmeal, brown rice, whole wheat pasta, pearled barley, popcorn and bran all have a high fiber content.
There are countless fiber-filled vegetables, but the four most fibrous veggies are artichokes, peas, broccoli and Brussels sprouts. Fiber can also come from eating fruit regularly. Raspberries, blackberries and strawberries all contain high amounts of fiber, as do apples and pears as long as the skin is still on. Avocados are another fruit that can be added to increase fiber intake.