What Kinds of Foods Are High in Fiber?

Fiber helps keep your digestive system strong and regular, along with drinking plenty of fluids. Unless a doctor advises, it is unnecessary to buy fiber in powder form or spend money on fiber bars. Anyone can get their daily recommend dose of fiber just by eating the right foods.

Women should take in 21 to 25 grams of fiber a day and men should take in 30 to 38 grams a day.

Fiber is found in most fruits, vegetables, grains, nuts and legumes. Eating meals with a mix of high-fiber ingredients should be enough to keep your digestive track healthy.

Fiber is packed into some fruits you probably already like. The average avocado without the skin or seed carries about nine grams of fiber. One cup of raspberries is packed with eight grams of fiber. Eat one pear or medium apple with the skin and you will be eating about five grams of fiber.

Make a salad with sun-dried tomatoes and artichokes. Half a cup of sun-dried tomatoes has about three grams of fiber. One cooked medium artichoke has 10 grams of fiber. One cup of cooked peas has about eight grams of fiber.

One cup of cooked lentils or black beans provides about 15 grams of fiber, almost half the daily fiber for men. Two handfuls of almonds yields more than three grams of fiber. A handful of sunflower seeds, about 1/4 cup, has roughly almost four grams of fiber.