Best Sources of Fiber

Everyone must have heard about dietary fiber. What exactly is this dietary fiber? It is a type of carbohydrate which human body cannot digest. Isn't it surprising that the food which we cannot digest helps improve our digestive system? It is a fact that sufficient intake of dietary fiber helps lower the chances of diabetes, heart disease, diverticulitis, and constipation. You don't have to take any extra efforts to consume fiber. If you include lots of fruits and vegetables in your diet regularly, then you won't have to take fiber supplements. Unfortunately, studies show that American diet lacks in fiber. So, before taking a look at the best sources of fiber, take a look at the table which describes daily needs of fiber according to age, sex and calories consumed.

It is obvious that the more you consume calories, more is the need for fiber. It has been observed that an average American eats only 15 grams of dietary fiber in a day. Actually, it is easy to meet the daily needs of fiber by incorporating good sources of fiber in daily diet. You can include lots of fruits, vegetables, whole grain breads and breakfast cereals along with beans and legumes in various ways in breakfast, snacks and meals. Thus, you can raise the amount of fiber in your diet. Food obtained from plant sources contain fiber. Remember, excessive consumption of fiber (it happens generally if you consume fiber supplements) can prove to be harmful for health.

Daily Fiber Requirement Chart

Description	Kids 1-3 Years	Kids 4-8	Boys 9-13	Boys 14-18	Men 19-30	Men 31-50	Men 51-70	Men 70+	Girls 9-13	Girls 14-18	Women 19-30	Women 31-50	Women 51-70	Women 70+
Average Daily Calorie Intake	1404	1790	2265	2840	2818	2555	2162	1820	1910	1901	1791	1694	1536	1381
Required Fiber Intake (grams)	19	25	31	38	38	38	30	30	26	26	25	25	21	21

Best Dietary Sources of Fiber

Fiber Rich Foods
Name Serving Size Total Fiber (grams) Raspberries 1 Cup 8.0 Raisins 2 Tablespoons 1.0 Figs dried 2 Medium 1.6 Banana 1 Medium 3.1 Strawberries 1 ¼ th Cup 3.8 Apple with skin 1 Medium 4.4 Pear with skin 1 Medium 5.5 Avocado 1 Medium 11.36 Gooseberries 1 Cup 6.0 Artichoke, cooked 1 Medium 10.3 Peas, cooked 1 Cup 8.8 Broccoli, boiled 1 Cup 5.1 Turnip greens, boiled 1 Cup 5.0 Sweet corn, cooked 1 Cup 4.2 Brussels sprouts, cooked 1 Cup 4.1 Potatoes, with skin, baked 2 Medium 5.8 Tomato paste 1/2 Cup 5.4 Carrot, raw 1 Medium 1.7 Beet cooked 1 Cup 2.85		Name Serving Size Total Fiber (grams) Cabbage 1 Cup 4.20 Pecans 1 Ounce 2.7 Pistachio nuts 1 Ounce 2.9 Almonds 1 Ounce 3.5 Sunflower seed kernels 1/4th Cup 3.9 Lentils, cooked 1 Cup 15.6 Baked beans, canned, cooked 1 Cup 10.4 Split peas, cooked 1 Cup 16.3 Black beans, cooked 1 Cup 15.0 Lima beans, cooked 1 Cup 13.2 Bread, rye 1 Slice 1.9 Bread, whole wheat or multigrain 1 Slice 1.9 Bran flakes 3/4th Cup 5.3 Popcorn, air popped 3 Cups 3.5 Brown rice, cooked 1 Cup 3.5 Oat bran muffin 1 Medium 5.2 Barley, pearled, cooked 1 Cup 6.0 Oatmeal, cooked 1 Cup 4.0 Spaghetti, whole wheat, cooked 1 Cup 6.2

Dietary fiber can be soluble or insoluble. Every type of fiber is beneficial for health. It helps maintain your weight and keeps you fit and active. I hope you would now incorporate the best sources of fiber in your regular diet. Including fiber rich foods in the diet is the simplest way to have sufficient fiber. This would help you lead a healthy life.