Top High Fiber Foods to Boost Digestion and Stay Healthy Naturally | Rich Fiber Foods, Vegetables, Fruits, Grains.

Ravinder kumar जून 06, 2025

High Fiber Foods: Why Your Body Needs Rich Fiber Foods in Your Daily Life

Hey, have you ever felt like your stomach just doesn’t feel right? Maybe you're not going to toilet properly or always feeling heavy after eating? Well, most people don’t know this, but one big reason could be — you're not eating enough fiber in your foods.

Fiber is like a best friend for your stomach. It keeps everything running smooth and helps you stay full for longer time. Most people don’t eat enough fiber rich foods, and that’s why they feel bloated, tired, or face constipation. You can find fiber in many natural foods like fruits, vegetables, dals, nuts, and whole grains. Fruits high in fiber like apple, pear, and banana are easy snacks. High fiber vegetables such as broccoli, spinach, and carrots make your meals healthier. Adding fiber diet foods in your daily routine helps in better digestion, controls sugar levels, and even supports weight loss. Just eating more fiber foods daily can make a big difference. But don’t forget to drink enough water, or fiber won’t work properly. Start small—maybe one fruit in morning, some dal at lunch—and you’ll feel the change soon. Trust me, your body will thank you for it!

High Fiber Foods

What Actually Is Fiber?

So fiber is something inside foods that our body can’t fully digest. Sounds weird, right? But wait — it’s actually good! It helps clean our stomach, keeps things moving, and gives us energy too. Fibers are not digested properly, they become food for the good bacteria in our body, due to which the number of good bacteria in our body is more than the harmful bacteria, which is necessary for our body and health.

There are two types:

Soluble Fiber – this one mix with water and helps slow down sugar and control cholesterol.
Insoluble Fiber – this type don’t mix with water but helps in easy poop. It’s like a brush for your stomach.

Both are needed. You can’t say, “I only want one.”

Why Fiber Is Important for Your Body?

Let me tell you this — if you’re eating fiber rich foods every day, your body will feel better in many ways. Here’s how:

Your poop will be smooth – Sorry, but it’s true. No more sitting too long in toilet!
Less sugar spike – If you have diabetes or sugar issue, fiber helps control it.
You feel full for long – That means you eat less junk food. Good for weight loss.
Heart also happy – It reduce bad cholesterol.
Bye bye constipation – Yes, this is one of best reasons to eat high fiber foods.

So, How Much Fiber You Should Eat?

Many of us don’t even know how much we need. Here’s the truth:

Men under 50 – around 38 grams a day
Women under 50 – about 25 grams
Older people – bit less but still 20–30 grams

Problem is... most people don’t even get half of that. That’s why tummy stays upset.

Do you have the Same Questions ?

Fruits high in fiber or Rich Fiber Fruits?

Fiber diet foods or Diet with Rich Fibers?

High fiber vegetables or Vegetables with High Fibers?

Fiber rich foods or Foods with High Fiber?

High fiber foods or High Fiber Meals?

Fiber foods Ok, Lets Discuss about High Fiber Foods you Needs too

1. Fruits High in Fiber

Fruits are sweet, tasty and full of fiber too. Some of my favourites:

Apple – Eat it with skin. You’ll get around 4g fiber.
Banana – Simple, cheap and 3g fiber in one.
Pear – Juicy and full of fiber. Around 5g.
Avocado – Yup, not just fat but 10g fiber too.
Raspberry – Tiny fruits but 8g fiber in one cup!

So next time when you want a snack, eat a fruit, bro! Not chips.

2. High Fiber Vegetables

Now let’s talk veggies. Some people hate them, but man, they’re fiber kings.

Broccoli – One cup gives around 5g. Steam it or mix in sabzi.
Carrot – Crunchy and healthy, about 4g fiber.
Spinach – Popeye loved it for a reason. Good for digestion too.
Sweet Potato – With skin, gives 4g. Better than fries, right?
Peas – 9g in one cup! Just wow.

Don’t skip veggies. Even if you don’t love them, your stomach does.

3. Whole Grains

Don’t go for white bread and white rice, bro. That stuff got no fiber left.

Oats – Best breakfast option. Add fruit for taste.
Brown Rice – Bit chewy but healthier.
Whole Wheat Bread – Better than white one.
Quinoa – Trendy but really good.
Barley – Old school but strong fiber source.

Trust me, whole grains keep you full and light.

4. Legumes and Pulses (Dals)

These are desi superfoods. Cheap, tasty and high in fiber.

Lentils (Masoor, Toor dal) – 15g fiber in one cup. That’s huge.
Rajma (Kidney Beans) – Not just tasty, but 13g fiber.
Chickpeas (Chana) – Curry or salad, around 12g fiber.
Green Moong – Light and easy to digest too.

You already eat these, just eat more often and in mix.

5. Nuts and Seeds

Don’t go crazy on these (they got fats too), but yeah, they help.

Chia Seeds – Tiny but 10g fiber in 2 spoons.
Flax Seeds – Good for digestion.
Almonds – Good snack, around 3g per ounce.
Sunflower Seeds – Not just for birds, Sprinkle them on salad, curd or smoothie.

Easy Ways to Add More Fiber in Your Day

I get it, you’re busy, you forget. So here are some no-brainer tips:

Start your day with oats or whole wheat paratha
Eat fruit as snack instead of biscuits
Add salad in lunch and dinner
Use brown rice or mix dal in dinner
Drink more water – very important!

One-Day Sample Fiber Diet (Simple Style)

Morning

Oats + banana + chia seeds
One apple

Lunch

Brown rice + rajma
Salad (carrot + cucumber)
One orange

Evening

Almonds + pear

Dinner

2 Whole wheat roti
Bhindi or Palak sabzi
Half avocado or some chana salad

This is tasty, filling and will give 30+ grams fiber easily.

Final Words

Look Dear, no one is saying you have to become health freak or give up taste. But trust me, if you eat more fiber diet foods, your stomach, heart, and whole body will say thanks to you.

Try it for 7 days – more fruits high in fiber, high fiber vegetables, and all those things we talked. You’ll feel light, fresh and more energetic.

And next time someone ask “Why you are glowing?”, you know what to say: “I got fiber power"