Adding fiber-rich foods to your shopping cart during your weekly trip to the supermarket can do wonders for your health. Fiber plays a key role in your digestive health, while also preventing your blood sugar from spiking rapidly. High-fiber foods can help you work toward the recommended daily intake of 25 grams for women and 38 grams for men.
Fiber-Rich Plant Foods
Plant-derived foods — such as fruits, vegetables, whole grains, beans, nuts and seeds — are often high in fiber. High-fiber fruits include apples, with 2.8 grams per small apple, and raspberries, with 3.3 grams per cup. Cooked turnip and green peas are also high, with 4.8 and 4.3 grams of fiber per 1/2 cup, respectively. A 1/2-cup serving of light red kidney beans has 7.9 grams of fiber, 1/2 cup of wheat bran has 12.3 grams of fiber and 1 tablespoon of flaxseeds has 3.3 grams of fiber. Many types of breakfast cereal, especially those with bran, also provide a valuable source of fiber.
References and ResourcesUniversity of California at San Francisco Benioff Children's Hospital: Why Fiber Is so Good for You
Institute of Medicine: Dietary Reference Intakes (DRIs): Recommended Dietary Allowances and Adequate Intakes, Total Water and Macronutrients
MedlinePlus: High-Fiber Foods