Top 10 Foods Highest in Fiber

Intake of foods rich in fiber has a plethora of health benefits. This includes preventing constipation, hemorrhoids, decreasing blood cholesterol levels and it is the safest way to loss weight. Eating food rich in fiber also prevents obesity. The International Food Information Council Foundation 2012 Food & Health Survey was conducted by Mathew Greenwald & Associates of Washington, D.C. According to this survey, nearly all Americans report that they are trying to improve at least one aspect of their eating habits, and nearly nine in ten (87%) have tried to eat more fruits and vegetables.

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Women should get about 25 grams a day and men at least 35 to 40, but the average person gets just 15 grams a day. Eating fiber-rich whole foods -- not foods that tout "added fiber" -- is the best way to increase your fiber intake, says Carolyn Brown, R.D., a nutritionist at Food-trainers, in New York City.

Here we have listed top 10 foods high in fiber and that should be included in your diet at least once in a week.

1. Nuts- Almonds, hazelnuts, pecans and pistachios are high in fiber. Almonds provide 12.2g per 100 gram serving. This followed by pistachios, hazelnuts, and finally pecans.

2. Sun-dried Tomatoes - These are rich in iron and potassium. 100 grams of sun-dried tomatoes provides 12.3g (49% DV) of fiber.

3. Sunflower seeds - You can add these seeds in your salads or you can snack on them. They are a great source of vitamin E, iron, vitamin B1 (thiamin), B6, protein, magnesium, manganese, selenium, potassium, and copper. Sunflower seeds provide 10.6g of fiber per 100 gram serving.

4. Beans - Beans such as white, French, Navy and kidney are great source of fiber. Navy beans are followed by white beans, yellow beans, French beans, and finally kidney beans which provide 38.7g of fiber per cup.

5. Flax Seeds and Sesame Seeds - These seeds are great source of healthy dietary fiber. Cooking oil is produced from these seeds are considered to keep your heart healthy. Flax seeds provide 27.3g of fiber per 100 gram serving. Toasted sesame seeds provide 14g per 100 gram serving.

6. Roasted Soybeans - They make a great snack. Studies say that dry roasted soybeans provide 17.7g of fiber per 100 gram serving.

7. Cocoa Powder - It is a good source of iron and potassium. A spoon full of cocoa powder provides 33.2g of fiber. Dark baking chocolate will provide 16.6g per 100g serving.

8. Bran - Bran of corn, wheat, rice and oat are high in fiber and is one of the richest sources of vitamin B6 and magnesium. Corn bran provides the most dietary fiber of any food with 85.6g per 100 gram serving. While Rice and Wheat bran provide 25g of fiber per cup. Oat bran provides around 14.5g per cup.

9. Herbs, Spices and Peppers - Peppers, herbs and spices are power houses of vitamins and minerals. Make it a habit of adding spices, herbs and paprika to your daily diet. 

10. Fruits such as apples, Avocado, Bananas and Berries are the highest fiber fruits. Try to include at least one of the fruits in your daily diet. Instead of a sugary dessert try to have an apple or a banana.

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