Getting enough fiber is very important for good nutrition. Fiber if swallowed with the proper amount of fluids helps move easily through a person’s digestive system and it is to function properly. Diets that are high in fiber can also help reduce the risk of both diabetes and heart disease. But choosing which foods are high in fiber can be difficult and may require some careful decision making
Fruits are pretty high in fiber. A cup raspberries has 8 g fiber and a single apple (skin) has 4. 4 g fiber. Other fruits such as raisins pears bananas strawberries and figs are also good sources of fiber.
Another good source of fiber found in grains and cereals. A single cup of cooked whole wheat spaghetti has 6.4 grams of fiber. A single oat bran muffin has almost as much 5.2 g fiber. Oatmeal popcorn brown rice and whole wheat bread all can supplement a person’s diet with much needed fiber.
One of the highest fiber content food groups are legumes which also include nuts and seeds. A single cup of baked beans contains 10.4 g of fiber. The same amount of black beans 15 g fiber. Other high-fiber legumes include lima beans and peas with lower fiber nuts like pecans and almonds also an option for those who prefer not to eat beans but who still want a decent intake of fiber.
Vegetables are also a healthy source of fiber. A single cup of cooked broccoli has 5. 1 g fiber. As much boiled turnip greens offers 5 g fiber. Other vegetables like raw carrots baked potatoes and even corn also has a good fiber content.
Although this works well without any goal in mind figures for fiber content not mean much. Generally speaking women should try to consume 21 to 25 grams of fiber each day. Men need more fiber and should aim for 30 to 38 grams of fiber daily.