Dietary fiber, also called roughage or bulk, does not digest or absorb into the body. Instead, it passes through the stomach and intestines relatively intact. Dietary fiber lowers blood cholesterol, helps control blood sugar, aids in weight loss and may reduce your risk for colorectal cancer. Dietary fiber is found in fruits, vegetables, legumes and whole grains.
Berries are high in fiber. Blackberries have 7.6 g of fiber per cup, raspberries 8 g per cup, strawberries 3.8 g per cup and blueberries 4 g per cup, according to Colorado State University. Other high-fiber foods with a dietary content that does not break down in the body include raisins, with 5.4 g per cup; pears, 5.5 g each; and apples, with 4.4 g each.
Vegetables are also a good source of fiber. Some of the top choices in vegetable roughage include artichokes. with 10.3 g each; cooked peas, 8.8 g per cup; broccoli, 5.1 g per cup; and winter squash, with 5.7 g per cup. Vegetables' cell walls are made of cellulose, which is not digestible by humans. Other nondigestible fibers in vegetables include hemicellulose, pectin, gum and mucilage.
Whole grains are high in fiber and include the entire grain. Whole grains include wheat, rice, oats and corn. Bran, a high-fiber grain that isn't digested in the body, is a cereal fiber that's effective at increasing stool size. Bran contains 8.8 g per half-cup. Other high-fiber grains include barley, with 6 g per cup; bran flakes, 5.3 g per 3/4 cup; and whole-wheat spaghetti, with 6.2 g per cup.
Legumes are plants that have seeds in pods. The seeds can be eaten fresh or cooked. Legumes are nutritional powerhouses loaded with dietary fiber. Split peas have 16.3 g per cup, lentils 15.6 g per cup, black beans have 15 g per cup, lima beans have 13.2 g per cup and baked beans have 10.4 g per cup. Other types of legumes include alfalfa, chickpeas, soy, carob and peanuts.
The Carbohydrates in Blueberries
Peeling the Spiny Chayote Squash
Substitutes for Oat Bran
How to Julienne Jicama
Bulgur Vs. Farro
Are Bean Sprouts Good for You?
Nutrition Information on Blueberries
How to Freeze Lentils
Swiss Cheese Nutrition
Food Sources of Betaine
How Fast Does Cooked Spaghetti Squash ...
What Is Agave Syrup?
How to Juice a Daikon Radish
How Much Fiber Is in a Tangerine?
Is Wheat Grass an Alkalizing Food?
List of High Protein Vegetables
Vegetable Rice Calories
How to Soak Amaranth
How to Glaze or Sweeten Canned Carrots
How to Freeze Edamame Soybeans
Caroline Thompson is a professional photojournalist who has been working for print and online publications since 1999. Her work has appeared in the "Sacramento Bee," "People Magazine," "Newsweek" and other publications. She holds a Bachelor of Arts in photojournalism from California State University at Hayward and a personal trainer certification from the university's Health and Fitness Institute.