The Ultimate Guide to High-Fiber Foods for Digestive Health & Cancer Prevention

Although the National Cancer Institute recommends consuming 20 to 35 g of fiber per day, most Americans eat about 7 or 8 g. Increasing your fiber intake will not only regulate your trips to the bathroom but also will help you avoid colon cancer.

Black Beans

• Probably the food most rich in fiber is black beans. Just 1 cup contains up to 19 g of fiber.

Peas

• Eating 1/2 cup peas will fulfill almost half your daily fiber needs, with about 18 g in 1 cup.

Bran Muffins

• The average-size bran muffin contains around 4 g of fiber.

Broccoli

• About 7 g of fiber can be found in just 3/4 cup cooked broccoli. Just be careful not to overcook it or pile on salt and butter.

Corn

• Although some smaller ears can contain as little as 2 g, larger ears can have up to about 5 g of fiber in them.

More High-Fiber Foods

• Other foods that are high in fiber include apples, with 4 g; oatmeal, with 7 g in 3/4 cup; figs, with 3 1/2 g each; potatoes, with about 5 g; and raspberries, which can contain up to 4 g in just 1/2 cup.