8 Best Sources Of Fiber To Include In Your Diet

Are you getting enough fiber in your diet?

It is typically recommended that adult men consume around 38 grams of fiber each day while adult women consume around 25 grams. Here are a few foods you can consider adding to your grocery list to increase your fiber intake.

1. Raspberries

By eating just one cup of raspberries, you can obtain as much fiber as you would from three slices of whole grain bread. The fiber content is much higher than most other fruits and can be attributed to the presence of tiny seeds. 

2. Almonds

It comes as no surprise that America's favorite nuts are a nutritional powerhouse, estimated to contain 3 or 4 grams of fiber per ounce. 

"The unique nutrient combination of almonds — plant-based protein, fiber, and monounsaturated fats, plus key nutrients like vitamin E and magnesium — help make them a heart-healthy snack," said registered dietitian Jenny Heap.

3. Beans

People who have a gluten intolerance are often advised to get their daily fiber from beans. Approximately 5 to 8 grams of fiber are found in every 100 grams (3 ounces) of the vegetable, which also packs a protein punch.

Among the different types available, navy beans are considered to have the highest fiber content.

4. Avocados

If the long list of health benefits were not enough to convince you, avocados are also an excellent source of insoluble fiber. One fruit offers around 9 grams of fiber which, along with monounsaturated fats, can help improve the digestion process.

5. Whole Wheat

While a cup of white pasta offers about 9 percent of your daily recommended fiber intake, the same size serving of cooked whole-wheat spaghetti has about 23 percent.

The higher fiber content has a prebiotic effect, according to Mette Kristensen from the University of Copenhagen, which can promote the growth of beneficial gut bacteria.

6. Potatoes

Besides packing 400 percent of the daily recommended amount of vitamin A, sweet potatoes offer the highest fiber content (4 grams) of all types of potatoes. Keep in mind that a fair amount of the fiber content is found in the skin of the potato so aim to eat that as well.

7. Broccoli

One cup of broccoli can provide 5 grams of fiber despite only containing around 50 calories. The nutrient-packed vegetable can be enjoyed in many different forms — raw, steamed, roasted, etc.

Just like the potato and its skin, do not exclude broccoli stems while cooking as they also contain a large portion of fiber. And if you needed another reason, one stem is said to contain more vitamin C than a medium orange.

8. Popcorn

Since it is whole grain, popcorn is considered a good source of fiber. A serving size of three cups can offer 3 grams of dietary fiber, making for a nutritious snack during your movie marathons.

Opting for the air-popped variety and avoiding the addition of harmful flavors (salted, sweetened, etc.) is strongly recommended by nutrition experts.