Best Foods for Dietary Fiber

Dietary fiber’s primary function is to help regulate the bowels. For people who have IBS or IBD, fiber can help move things more comfortably. Despite requiring a great deal of fiber in the diet, many Americans are lacking fiber in favor of high protein or high fat diets. Recommended daily requirements for fiber are 38 grams for men and 25 grams for women, with lower amounts for people over 50. To help you get enough fiber, take a look at these high fiber foods.

1. Split peas contain 16.3 grams of fiber per cup, cooked.
2. Lentils contain 15.6 grams of fiber per cup, cooked.
3. Black beans contain 15 grams of fiber per cup, cooked.
4. Lima beans contain 13.2 grams of fiber per cup, cooked.
5. Artichokes contain 10.3 grams of fiber per cup, cooked.
6. Peas contain 8.8 grams of fiber per cup, cooked.
7. Broccoli contains 5.1 grams of fiber per cup, cooked.
8. Brussels sprouts contain 4.1 grams of fiber per cup, cooked.
9. Raspberries contain 8 grams of fiber per cup, raw.
10. Blueberries contain 7.6 grams of fiber per cup, raw.

In addition to these foods, avocados, pears, bran flakes, barley, oatmeal, chia seeds and flaxseed all contain substantial amounts of fiber. If you are unsure or unfamiliar with preparing fiber-rich foods, consider looking at recipes from other cultures. Southeast Asian cuisine uses lentils and other vegetables frequently as main dishes.

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