The Best Food Sources for Fiber
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
- Apple (with skin) - 1 medium - 4.2 grams of fiber
- Pear, Bartlett - 1 medium - 4.0 grams of fiber
Vegetables
- Corn (cooked) - ½ cup - 4.7 grams of fiber
- Peas (cooked) - ½ cup - 4.4 grams of fiber
Dried Beans and Peas
- Pinto Beans - ½ cup - 10.3 grams of fiber
- Kidney Beans - ½ cup - 8.2 grams of fiber
Nuts and Seeds
- Almonds - ¼ cup - 3.9 grams of fiber
- Sesame Seeds - ¼ cup - 3.3 grams of fiber
Breads, Rice and Pasta
- Whole Wheat Spiral pasta (cooked) - 1 cup - 3.7 grams of fiber
- Sourdough Bread - 1 slice - 2.8 grams of fiber
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.