The Best Food Sources for Fiber


By: Jon Henshaw, M.A.

Why Is Fiber Important?

Fiber is a key ingredient for staying healthy and regular. In fact, the FDA reports that "studies have found that diets low in saturated fat and cholesterol and high in fiber are associated with a reduced risk of certain cancers, diabetes, digestive disorders, and heart disease."

What Are the Best Food Sources for Fiber?

When people think of sources of fiber, they often think of bran. One of the most potent sources of bran can be found in All-Bran with Extra Fiber, which can carry up to 15 grams of fiber per serving. However, if you're like me, eating that cereal day in and day out can get old very quick.

Fortunately, there are many other sources of fiber other than breakfast cereals. Fruits, vegetables, dried beans and peas, nuts and seeds, and breads, rice and pasta all provide good sources of fiber. Here's a list of the best sources of fiber per food group (per regular serving):

Fruits

Vegetables

Dried Beans and Peas

Nuts and Seeds

Breads, Rice and Pasta

Fiber Supplements

It's hard to get all of the fiber we need each day from the food we eat. That's where dietary supplements come in. Dietary fiber supplements, like Citrucel or Metamucil, can provide about 4-6 grams of fiber in each 8-ounce glass.

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