An Ultimate List of Fiber Rich Foods for a Healthy You

Fiber Rich Foods List
Fiber rich foods are the ones which aid in maintaining the proper functioning of our digestive system by adding the necessary 'roughage'. Let's prepare our own list of high fiber foods that would help us maintain a healthy lifestyle.
What is Fiber?
Fiber is the key to proper digestion, and aids in cleansing of the stomach and intestines. Foods rich in fiber mainly consist of the indigestible carbohydrates, most of which do not get absorbed by the body, and carry waste along with them while leaving the body. Before you get on with the fiber rich foods list, here is something more about the incomparable fiber.

It is interesting to know that, though it is made of carbohydrates, fiber actually aids in weight loss. It gives you a sense of fullness which encourages you to eat less. It also carries out the unwanted fat along with it, which would have got absorbed in the body otherwise. Doctors believe that the digestive system becomes lazy without enough roughage, and it can lead to various complications like diseases of the bowel, rectum, etc. Fiber rich foods are a blessing if in case you are suffering from constipation. However, there are two sides of a coin. Excess of anything is bad, and so it applies to fiber as well. A healthy diet according to age and weight must be followed. A high fiber diet plan mainly consists of well distributed servings of fruits, vegetables, nuts and cereals. Here's a list of foods that are high in fiber.
Fiber Rich Foods
Fiber Rich Boysenberries
Fruits are versatile as you can consume them raw, in the juice form or as salads. They go well with ice-creams, cakes and all other desserts. Fruits are nutritiously delicious and are very popular among the weight watchers.
Fiber Rich Breadfruit
FruitServingFiber Content
Apple1 medium3.3 grams
Apricot1 medium0.7 grams
Avocado1 medium4.3 grams
Banana1 medium3.0 grams
Blackberries1 cup7.6 grams
Blueberries1 cup4.0 grams
Boysenberries1 cup7.0 grams
Breadfruit1 cup11.0 grams
Cantaloupe1 cup1.6 grams
Currants1 cup5.0 grams
Figs1/2 cup8.0 grams
Gooseberries1 cup6.0 grams
Grapefruit1/2 medium1.4 grams
Guava1 cup8.9 grams
Kiwi1 medium0.6 grams
Mango1 cup3.0 grams
Orange1 large4.4 grams
Papaya1 cup cubed2.5 grams
Peaches1/3 cup2.9 grams
Pear1 large6.5 grams
Prunes1/2 cup6.0 grams
Raisins2 ounces2.0 grams
Raspberries1 cup8.0 grams
Starfruit1 cup3.9 grams
Fiber Rich Cantaloupe
Fiber Rich Broccoli
Vegetables are gifted with loads of nutrients and minerals. They can be consumed in various forms. You can have them raw, boiled or cooked with your favorite spices and herbs. Add them to soups or wrap them in a bread roll, vegetables are truly flexible.
Fiber Rich Beetroot
FruitServingFiber Content
Artichoke1 medium10.0 grams
Baked Beans1 cup10.0 grams
Beetroot (canned)100 grams4.0 grams
Broccoli1 cup2.3 grams
Brussels Sprouts1 cup6.4 grams
Carrots1 cup4.0 grams
Collards1 cup1.3 grams
Cauliflower1 cup5.0 grams
Crookneck Squash1 cup2.9 grams
Green Beans102.0 grams
Kale1 cup1.3 grams
Lentils1 serving6.0 grams
Lima Beans1 cup11.0 grams
Potato (medium baked)14.0 grams
Spinach1 cup1.0 grams
Sweet corn1 cup5.0 grams
Tomato1 medium1.5 grams
Turnip Greens1 cup5.0 grams
Fiber Rich Artichoke
Nuts and Seeds
Fiber Rich Nuts and Seeds
Nuts are mainly consumed along with cereals or desserts. They can also be chewed between meals as they are a storehouse of proteins, iron, zinc and many other nutrients. Dried fruits and nuts are ideal as healthy snacks for children as well as adults.
Fiber Rich Flaxseeds
Nut and SeedServingFiber Content
Almonds1/4 cup2.4 grams
Brazil Nuts1 oz.2.1 grams
Cashews75 grams4.5 grams
Chestnuts (roasted)2 nos.1.9 grams
Coconut (shredded)1 cup7.2 grams
Flaxseeds1 tbsp.3.4 grams
Hazelnuts1 oz.2.7 grams
Peanuts (dry roasted)1 tbsp.1.1 grams
Pecans1 oz.2.9 grams
Pistachio1 oz.2.9 grams
Pumpkin Seeds1 oz.1.1 grams
Sesame Seeds1 tbsp.1.4 grams
Sunflower Seeds1/4 cup3.9 grams
Walnuts1 tbsp.1.1 grams
Fiber Rich Pistachios
Cereals and Grains
Fiber Rich Brown Rice
Cereals maintain your health along with adding a feeling of fullness to the stomach. Loads of fiber content in cereals encourages stable stomach health. Cereals are quick to prepare and are best meant for daily breakfast. Nothing is better than starting your day with a bowlful of cereals with some fruit and nut garnishing.
Fiber Rich Macaroni
Cereal and GrainServingFiber Content
Barley (raw)40 grams5.0 grams
Brown Rice1/2 cup cooked1.3 grams
Bran1/2 cup10.0 grams
Cornflakes1 cup0.5 grams
cup cooked
1.9 grams
Dinner Roll1 roll0.8 grams
Egg Noodles1/2 cup cooked0.8 grams
French Bread1 slice1.0 grams
Graham Crackers2 nos.1.4 grams
Macaroni (whole wheat)1 cup5.7 grams
Oatmeal100 grams0.0 grams
Oats whole1/2 cup cooked1.6 grams
Popcorn3 cups2.8 grams
Psyllium Husk10 grams1.8 grams
Rye Bread1 slice2.7 grams
Rye Wafers3 nos.2.3 grams
Soya Flour100 grams15.5 grams
Spaghetti1/2 cup cooked0.8 grams
Seven Grain1 slice1.9 grams
Tortillas2 nos.4.0 grams
White Bread1 slice0.53 grams
White Rice1/2 cup cooked0.5 grams
Whole Grain Bread1 slice2.9 grams
Wholemeal Flour100 grams11.0 grams
Fiber Rich Barley Cereals
Fiber Rich Salad
The above fiber rich foods list is a small effort to help all my friends who wish to be guided towards a healthier existence, and give a wide choice of fiber foods to eat. In case you are not satisfied, you can browse through the given list of high fiber foods. Since we all know that we 'eat to live' and not 'live to eat', realizing the fact that a life full of diseases and ailments is not worth living, is a wise thought. We need to focus on following a high fiber diet, along with regular exercises, before it is too late. After all, having a plateful of 'colorful medicines' is not a very pleasant way of starting a day. Is it?