Foods high in fiber include many fruits and vegetables, beans and other legumes, and whole grain products. Some snacks, including popcorn and nuts, are also high fiber. High-fiber foods help people to feel satisfied, improve digestion and lower bad cholesterol.
While apples, oranges and bananas are high in fiber, exotic fruits such as papaya and mango are better sources. Raspberries provide 8 grams of fiber per cup. When considering vegetables, darker vegetables typically provide a better fiber source than light-colored ones. However, even a medium-sized baked potato provides 3 grams of fiber if the skin is eaten.
Legumes and dried beans are good fiber sources. Navy and other white beans have the highest fiber count, but any type of bean is beneficial. Canned beans are a time saver, but the user should rinse them to reduce the sodium content. Legumes are a good protein source for people who are trying to reduce their consumption of meats.
Choosing the correct snack improves fiber intake. Air-popped popcorn is low in fat and high in fiber. Nuts and seeds, including pistachios, almonds, sunflower seeds and pumpkin seeds, are good fiber sources.
Food manufacturers also help consumers to increase the fiber in their diet by fortifying foods with additional indigestible materials. Milk, juice and other refrigerated foods fortified with fiber are available.