What are Some Fiber Rich Foods?

Mary McMahon
Mary McMahon

Eating more dietary fiber can have numerous health benefits, and fortunately there are a lot of fiber rich foods which can easily be added to the diet. These foods are readily available at grocery markets, and they can be prepared in a variety of ways; eating a high fiber diet does not have to mean eating woody, bland foods. Small adjustments in lifestyle and diet can make a big difference, and one of the easiest adjustments to make is eating more fiber.

Kale.
Kale.

Whole grains are especially fiber rich foods. They can also be integrated into one's diet relatively easily, by switching to whole grains instead of hulled grains. Brown rice instead of white rice, whole wheat bread instead of white bread, and bran cereals instead of cereals made with refined grains are all options for adding more whole grains into the diet. Whole grains have a somewhat more intense, nutty flavor, but many people find this flavor enjoyable once they become accustomed to it.

Apples are high in fiber.
Apples are high in fiber.

Vegetables like corn, carrots, and whole potatoes are also fiber rich foods, along with dark leafy greens such as kale and broccoli. In addition to being high in fiber, these foods also have lots of vitamins and minerals, making them a great addition to the diet. Vegetables can be eaten raw or cooked, and prepared in an assortment of ways from salads to casseroles so that they don't get boring. Beans and legumes such as lentils are some additional fiber rich foods.

Bran.
Bran.

Some fruits are also high in fiber. Berries in particular have lots of fiber, as do apples and guavas. Fresh whole fruit is an easy snack, and fruit can make a great alternative to snacks made from processed foods, which may be lower in fiber and less beneficial in terms of their nutritional content. Fruit can also be eaten in smoothies, for people who are not fond of eating plain whole fruit.

Bananas are a good source of fiber.
Bananas are a good source of fiber.

Many weight loss plans include a recommendation to add more dietary fiber, and fiber rich foods can also be generally beneficial for human health, in the case of people who are not interested in weight loss. Eating more fiber tends to smooth digestion, and it can alleviate some intestinal problems. High fiber diets have also been linked to a decrease in the incidence of colon cancer, and since many fiber rich foods are also rich in vitamins and minerals, they provide general nutritional support which can be highly beneficial.

Fiber helps keep digestion running smoothly.
Fiber helps keep digestion running smoothly.
Lentils are high in fiber.
Lentils are high in fiber.
Guavas are high in fiber.
Guavas are high in fiber.
Flax seeds are a fiber rich food.
Flax seeds are a fiber rich food.
Whole wheat bread has more fiber than white bread.
Whole wheat bread has more fiber than white bread.
Beans are high in fiber and beneficial to a fiber rich diet.
Beans are high in fiber and beneficial to a fiber rich diet.
Oranges and other citrus fruits provide roughage that helps the digestive tract function smoothly.
Oranges and other citrus fruits provide roughage that helps the digestive tract function smoothly.
Dark green vegetables like broccoli are rich in fiber.
Dark green vegetables like broccoli are rich in fiber.
A green smoothie may feature swiss chard or other green vegetables with a high fiber content.
A green smoothie may feature swiss chard or other green vegetables with a high fiber content.
Low in fat, black beans are rich in fiber, protein, iron, and folate and other B vitamins.
Low in fat, black beans are rich in fiber, protein, iron, and folate and other B vitamins.
An increase in fiber in one's diet can help relieve constipation and other digestive problems.
An increase in fiber in one's diet can help relieve constipation and other digestive problems.
Wheat bran is extremely high in fiber and can be blended into a banana-orange or other fruit smoothie.
Wheat bran is extremely high in fiber and can be blended into a banana-orange or other fruit smoothie.
Mary McMahon
Mary McMahon

Ever since she began contributing to the site several years ago, Mary has embraced the exciting challenge of being a wiseGEEK researcher and writer. Mary has a liberal arts degree from Goddard College and spends her free time reading, cooking, and exploring the great outdoors.

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Discussion Comments

liveoak

Another fiber rich food for adults is oatmeal. The old-fashioned oats and steel-cut oats have the most fiber. Oatmeal is known for lowering cholesterol because it is so rich in fiber.

I have been eating a bowl of old-fashioned oats every morning per my doctor's orders. My cholesterol numbers are much better after eating oatmeal for 2 months.

overreactor

Basically, unprocessed natural foods, contain fiber.

The skin of the fruit contains fiber too, so it is best eaten, when possible, with the skin on.

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