What Foods Are Rich in Fiber?
Dietary fiber is an essential nutrient that helps balance good and bad cholesterol levels, maintain a healthy weight and optimal blood sugar levels, and promote bowel movement regularity. Fiber also might protect against many diseases, including several cancers, irritable bowel syndrome, heart disease and diabetes.
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Beans
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Beans are some of the best sources of dietary fiber. Green beans, lima beans, lentils, split peas, garbanzo beans, black beans, chickpeas, pinto beans, navy beans and soy beans are particularly high in fiber.
Leafy Green Vegetables
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Green, leafy vegetables usually are an excellent source of fiber. Swiss chard, turnip greens, mustard greens, romaine lettuce, collard greens, kale and spinach are fiber-rich options.
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Other Vegetables
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Other vegetables with the highest fiber content include broccoli, cauliflower, winter and summer squash, eggplant, asparagus, Brussels sprouts, carrots, celery, onion, cabbage and red bell peppers.
Fruits
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Most fruits are good sources of dietary fiber. Particularly rich sources include raspberries, strawberries, cranberries, kiwi, oranges and tomatoes.
Herbs and Spices
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Many people don't realize that herbs and spices often are quite nutritious. Many provide a high-fiber content, including fennel, oregano, coriander, thyme, cinnamon, cloves, dried chili pepper and cayenne pepper.
Grains and Seeds
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Whole grains and seeds usually are good options for getting dietary fiber. Some of the best sources in these categories include barley, bulgur wheat, buckwheat, spelt grains, rye, oats, flax seeds, mustard seeds and sesame seeds.
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References
Resources
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