Recommended Allowances of Fiber

• The Mayo Clinic explains on its website the daily recommended amounts of fiber that people should eat (see Resources). Women should consume between 21 and 25 g of fiber each day, while men need 30 g to 38 g to keep their bodies running smoothly.
  
  

Whole Grains

• Whole grains such as pastas, rices, grains and oat products are high in fiber. Whole grain pasta is an example of a high-fiber food, clocking in at 6.3 g per cup.
  
  

Fruits

• Many types of berries are rich in fiber, with raspberries topping the chart at 8 g per cup. Fruits with the skin on such as apples and pears are also good sources of fiber with between 4 and 5 g each (per medium piece of fruit).
  
  

Vegetables

• Green vegetables contain a high amount of fiber. Broccoli, potatoes with the skin on, peas, artichokes and corn all contain at least 4 g of fiber per serving.
  
  

Legumes and Nuts

• Legumes are foods such as lentils and beans and are fiber-rich. Split peas, black beans and lentils all contain more than 15 g per cup. Almonds and pecans can be high-fiber snacks to consider as well.