Surprising Sources of Dietary Fiber

When you think of "fiber," you likely envision a number of foods-- most of which are fairly bland and unenjoyable. Celery, oatmeal, beans, and leafy vegetables probably top your mind's list of fiber-rich foods. We tend to overlook some of the most delicious and healthy sources of fiber-- often because they simply aren't marketed to the same degree as other food products.

Here are a few of the most surprising (and delicious!) sources of fiber that you can include in your daily diet.

Nuts

We most often associate nuts with protein and essential fatty acids, but they are an excellent source of fiber, as well. A single ounce of crushed walnut contains a full two grams of fiber-- making it just as fibrous as celery and oatmeal. Other good nutty fiber sources include pecans, hazelnuts and almonds. Try using natural peanut butter and other nut spreads to add a little extra fiber to your snacks.

Rice

White rice has been stripped of its fiber, but brown rice is an excellent source of fiber-- on par with other whole grains like oat and whole-wheat. Use brown rice instead of white rice, and incorporate it frequently into meals and side dishes. This will increase your daily fiber consumption by several grams, especially if you tend toward a diet that is rich in Asian and Middle-Eastern foods.

Corn

Corn-based foods-- yes, including "junk foods" like popcorn and grits-- are actually very effective and surprising sources of dietary fiber. Corn is often left off the list of whole grains, but it deserves a second look. When eaten in moderation, corn is actually a very healthy part of a balanced, plant-based diet.

Potatoes

Compared to other vegetables, potatoes are high in simple carbohydrates and relatively low in antioxidants, so they tend to be overlooked as a health food. But potatoes are far more nutritious than many dieters give them credit for. A single baked potato actually contains a quarter of the amount of fiber yo need in a day. They're also an excellent source of potassium, so eat up!

You don't have to eat huge amounts of plain oatmeal, celery and fruit rind to get the amount of fiber you need in your daily diet. By including these surprising sources of fiber in your daily meals and snacks, you can reap the benefits of a nutritious and high-fiber diet. Consult your primary health care provider for more information about high-fiber foods.