Fiber rich foods for your digestive system

Fiber is the best food that couldn’t be stopped. This helps in easy digestion which keeps your system clean and healthy.

So, it is better to eat fiber rich foods to free with bowel movements and can remove cholesterol which is harmful carcinogens from the body.

Fibers are available in the form of two varieties like insoluble and soluble.

Insoluble fiber does not dissolve in water and bulky fiber helps to prevent constipation. It can be found in whole grains, wheat cereals, and vegetables like celery, tomatoes, and carrots.

The fiber that is soluble can dissolve in water helps to control blood sugar levels and reduce cholesterol.

The sources of soluble fiber are barley, oatmeal, beans, nuts, and fruits like apples, berries, pears, and citrus rich fruits.

The foods which are having high fiber amounts provides a huge amount of nutrients to us.

Fiber rich foods promotes vitamins, antioxidants and photochemical that are essential to prevent cancer, diabetes, to protect our heart from the risk of diseases and so on. So catch these fiber rich foods in the list given below.

Fiber rich foods


One of the healthy food that is rich in fiber amount is corn. It gives you better fiber amount, within just the intake of one cup of corn you will get four grams of fiber.

It is also a source of vitamin B, especially Niacin and thiamin including with various types of antioxidants.

White beans

If you are seriously looking for a fiber rich food white beans always stand top in the list.

They also offer you various minerals like potassium, protein and iron.

Black beans

Not just the white beans but black beans are also a delicious food to add to your daily diet to get the high fiber amounts.

It is a storehouse of proteins, fiber and antioxidants like flavonoids. Consume a cup of black beans to attain 15 grams of fiber and proteins as well.


Another good source of fiber is peas. Eating peas are a tasty and inexpensive way to get rich proteins.

Make a delicious curry, add them to your soup or combine with other veggies to enrich its taste. Half cup peas provides you 8 grams of fiber.


Avocado, a creamy flesh fruit is another good source of fiber. The whole fruit offers approximately 10 grams of fiber.

The healthy fats of fruit lower the cholesterol levels and minimizes the risk of heart diseases.

Whole grain pasta

One of the finest ways to introduce fiber into your diet is through whole grain pasta. It doesn’t tastes great but helps for the health conscious people to gain fiber amount.

Brown rice

Don’t know the reason why people are switching from white rice to brown rice! May be they are turning health conscious. Indeed, there are many reasons to choose brown rice. A single cup full of brown rice provides you 3.5 grams of fiber.


The raw ingredient in the preparation of whiskey and beer ‘ barley’ itself alone serves you many health benefits.

Mostly it is recommended high to get good amount of fiber. It also provides beta glucan that helps to prevent the risk of heart diseases.

Add it as your breakfast and observe the less hunger feel during the whole day.


One stop source for many nutrients, minerals and proteins ‘almonds’ is also a storehouse of high amounts of protein and fiber as well.


The crunchy and tasty fruit, apple easily gives you a good amount of fiber and other essential photochemical.

From a normal sized apple one will get nearly 4.4 grams of fiber.


Broccoli is a cruciferous vegetable and offers you high fiber amount along with anti-cancer properties as well. Have a cup of boiled broccoli to get 5 grams of fiber.


Walnuts are rich in fiber that can often get overlooked.  Take a handful of walnuts or ¼ cups as it contains about 2 grams of fiber. Crack your own walnuts with a nutcracker.

Pick a bag up from the grocery store for a great snack on the go. Walnuts also make a tasty and healthy addition to salads and desserts.

It is good to take ¼ cup of serving size, 2 grams of fiber, and 190 calories.

Yellow sweet corn

Sweet corn can staple at summer barbecues and that can be a staple in a high fiber diet. A 6 inch ear of corn on the cob provides the body with 1.5 grams of fiber.

If you have a 12 oz corn for the twice amount can be good. Eat corn for the old fashioned way a side dish or add it to soups, salads, and the chill that can enjoy it more often.


Oatmeal for breakfast for your huge body favors you. It’s highly soluble fiber content and is one of the best foods for lowering cholesterol.

This is the best way to start the system in the morning time.

This keeps your body fit for the entire day. You can enjoy oatmeal on its own, you can also add favorite berries into the mix in order to sweeten it up and add even more fiber to their morning meal.