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7 Foods for Proper Fiber Nutrition

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Although fiber nutrition is essential to overall health, maintaining the correct intake of fiber is often overlooked. Dietary fiber, (also known as roughage) refers to certain carbohydrates or the indigestible part of plant foods. They help move food through the digestive system, absorb water and maintain regular bowel movements. Although it's present in all edible plants such as vegetables, fruits and grains, not all fiber is the same. Some forms are specifically aimed at cleaning out your gastrointestinal tract, and others combine with toxins and fats, cleansing the entire body.

Adding fiber rich foods to your diet is an important aspect of overall health, and should be done gradually over a period of weeks, so as not to overwhelm your digestive system. The following high fiber foods are simple to incorporate into your diet and should be coupled with drinking plenty of water.


Apples are rich in a kind of soluble fiber called pectin, which is found primarily in the skin of the fruit. Pectin absorbs water from the digestive tract, and as a result is a bulk-forming fiber which aids in the normalization of stool transit through the bowel. Apples are a versatile, affordable and tasty food that can be transformed into a wide variety of healthy and delicious snacks, meals and beverages.


Bran is a rich source of fiber, with up to 20 grams per cup. There are several types of bran including wheat, corn and oat bran. Raw bran, which may not appeal to all tastes, can be replaced with high bran cereals such as Fruit 'n Fibre, Bran Flakes and Raisin Bran, all of which can be easily added to your diet.


High levels of fiber can be found in wholemeal, granary and soft-grain varieties of bread. These types of bread provide more than twice the amount of fiber than white bread. Bread is an easy and versatile way to increase your fiber intake. Wholemeal flours are also fiber rich and can be used in many recipes, such as pancakes and cakes.


Among all the other nutritional benefits of avocado, they contain more than 3 grams of dietary fiber, which is the highest concentration of fiber in popular fruits. It can be eaten alone or used as a salad garnish.


Fruits such as raspberries, blackberries, strawberries and blueberries are fantastic sources of fiber, with one serving of raspberries containing more than 8 grams, and a serving of blackberries containing more than 7 grams.


Legumes and pulses such as black beans, kidney beans, soybeans and lima beans, as well as lentils, flax seeds, peanuts and cashews, have high fiber content. They can be coupled with other fiber rich foods, such as rice, to create healthy meals.

Green Vegetables

Broccoli, collard greens, green beans, spinach and other green vegetables are an invaluable source of fiber and are also rich in other nutrients.

Fiber promotes a wealth of health benefits, such as facilitating weight loss and aiding in the prevention of cancer, diabetes, diverticular disease and other digestive disorders. Eating the above foods as well as other wholegrains, fruits and vegetables ensures a regular intake of fiber, which benefits long-term health.

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