Which High-Fiber Foods Improve Digestion? Best Fiber Sources!

Fiber is a type of nutrient that is very important for our digestive system. It helps in digesting food, keeps the stomach full for a longer time, and prevents problems like constipation.

Which foods have a high amount of fiber and how they benefit our body

Beans

Beans are an excellent source of fiber! One bowl of beans contains around 4 to 10 grams of fiber, which is great for your health. They have a special type of fiber called resistant starch, which helps control blood sugar levels and reduces the risk of diabetes. Beans also contain two types of fiber – soluble and insoluble. Soluble fiber helps lower bad cholesterol (LDL), keeping your heart healthy. Insoluble fiber cleans your intestines and improves digestion, making your stomach feel light and healthy.

Pear

If you love sweet fruits, pear is a perfect choice! A medium-sized pear has about 5.5 grams of fiber. It contains pectin fiber, which increases good bacteria in the stomach and improves digestion. Pectin is a type of soluble fiber that also helps prevent constipation, making your stomach feel better.

Avocado

Half a cup of avocado contains around 5 grams of fiber. This fruit is different from others because it also has healthy fats! Avocado has a special type of fiber called glucomannan, which controls hunger and helps with weight loss. It also contains both soluble and insoluble fiber, which helps detox the body and keeps the stomach clean.

Raspberry

These small, bright red fruits are not just beautiful but also super healthy! Half a cup of raspberries contains around 4 grams of fiber. They are rich in pectin fiber, which makes the digestive system stronger. Raspberries also have insoluble fiber, which helps with smooth bowel movements and prevents constipation.

Oats

One cup of raw oats has around 8 grams of fiber. Oats contain a special fiber called beta-glucan, which reduces cholesterol and keeps the heart healthy. Another fiber called cellulose, found in oats, improves digestion and helps in preventing constipation. Oats also keep you full for a long time, reducing hunger and helping in weight control.

Chia Seeds

If you feel hungry often, chia seeds can be your best friend! A handful of chia seeds contains around 9.75 grams of fiber. These tiny seeds have a special type of fiber called mucilage, which forms a gel-like layer when soaked in water. This gel helps in digestion and also supports weight loss by keeping you full for a longer time.

So, friends, don’t forget to add these high-fiber foods to your diet! Eating fiber-rich foods every day will keep your stomach happy, improve digestion, and make you feel healthier.

Source:-1. https://pubmed.ncbi.nlm.nih.gov/32644459/ 

2. https://pmc.ncbi.nlm.nih.gov/articles/PMC7589116/ 

3. https://pmc.ncbi.nlm.nih.gov/articles/PMC9268622/ 

4. https://www.webmd.com/cholesterol-management/features/fiber-groceries 

5. https://www.webmd.com/diet/high-fiber-foods