9 Foods That Are Rich in Healthy Fiber

Fiber is a compound carbohydrate found mostly in plants and is largely indigestible.

Because the body can’t break it down easily, it ends up in your colon flushing and cleaning things in your digestive system as it passes through.

Benefits of fiber:

  • Slows digestion
  • Prevents constipation
  • Keeps your digestive system healthy
  • Keeps you full for longer so you feel less hungry
  • Regulates blood sugar
  • Lowers cholesterol levels
  • Helps prevent type 2 diabetes
  • Helps you lose weight

Below is a list of healthy food that is high in fiber that you should consider as part of your diet.

  • Legumes and Beans

    Lentils, Kidney Beans, Chickpeas, Navy Beans, Black Beans, Split Peas, Green Peas, and Soybeans.

    They are a great source of protein and fiber; a great combination in any food.

    Beans are delicious, healthy, and can be introduced in countless ways into food.

  • Nuts

    Almonds, Pistachios, Pecans, Peanuts, and Walnuts.

    Nuts are rich in healthy fats and are a good source of protein. Many studies have shown that nuts prevent heart-related diseases.

  • Grains

    Barley, Whole Grain Bread, Whole Grain or Whole Wheat Pasta, Quinoa, Oats, Bulger, and Rye Bread.

    Grains contain several important B vitamins and minerals like iron and magnesium.

    Grains also help reduce blood cholesterol and prevent type 2 diabetes.

  • Dried Fruits

    Apricots, Raisins, Dates, Plums, and Figs.

    Dried fruits are loaded with antioxidants that can help in preventing cancer and other diseases. They also contain the same amount of vitamins as their water-filled counterparts.

    Dried fruits make an excellent alternative to nonhealthy processed treats.

  • Chia Seeds and Flax Seeds

    High in fiber with omega-3 fatty acids and a good source of antioxidants. Can help in preventing many types of cancer.

  • Fruits


    Bananas contain a lot of nutrients most notably potassium.


    This vitamin-c rich fruit is a great source of fiber when eaten as a whole. Don’t squeeze it.

    Pomegranate Seeds

    Delicious antioxidants that can be introduced in countless ways into your meals.


    Best eaten without peeling.


    Especially raspberries and blackberries. Berries are important antioxidants with a juicy and refreshing taste. They are low in calories, which makes them a great choice for weight management.

    Acorn Squash

    A sweet and tasty fruit that is packed with vitamin C and fiber.

  • Vegetables

    Broccoli, Avocado, Cauliflower, Spinach, Carrots, Butternut Squash, Parsnips, Brussels sprouts, Turnip greens, Asparagus, Artichokes, and Collard Greens.

    Yes, vegetables do have carbohydrates but mostly healthy carbs in the form of fiber. Below is a list of vegetables that are high in fiber.

  • Cocoa Powder

    Not to be confused with processed high-calorie chocolate.

    Cocoa has a decent amount of fiber in addition to its lovely taste.

  • Popcorn

    Who doesn’t love popcorn? This delicious grain contains a decent amount of fiber that has the ability to curb your hunger for a long time.

    Just make sure that it is air-popped and organic. Too much butter and flavors can kill all the benefits.