Foods Rich in Fiber

Fruits and vegetables provide valuable amounts of dietary fiber, in addition to potent vitamins, minerals and antioxidants, which help support a healthy immune system. To improve and maintain physical wellness and to help stave off infections and disease, incorporate a variety of fiber-rich fruits and vegetables into your diet regularly.

Fiber found in fruits and vegetables serves the body in numerous ways. According to the American Dietetic Association, fiber allows food to circulate efficiently through your body. In addition, fiber serves as a helpful tool toward maintaining healthy cholesterol and blood sugar levels, significant factors for preventing heart disease, obesity and diabetes. Fiber also supports healthy digestion and may prevent or reduce symptoms of constipation and other digestive irregularities. Because fiber promotes satiation, consuming fiber-rich fruits and vegetables regularly may also help you manage appetite and weight healthfully.

Types of Fiber

Fruits and vegetables provide significant amounts of the two types of fiber the body requires. Insoluble fiber, found in valuable amounts in vegetables such as green beans and leafy greens and in most fruit and vegetable skins, promotes digestive regularity and helps remove wastes from the colon. Soluble fiber, lush in fruits such as apples, bananas, kiwi, oranges and strawberries and vegetables such as artichokes, carrots, broccoli and spinach, binds with fatty acids in a the body and prolongs stomach emptying time so that sugar can be released and absorbed at a gradual pace.

Optimum Choices

To increase fiber in your diet, choose a variety of fruits and vegetables richest in fiber. According to the Mayo Clinic, optimum fiber-rich fruits include raspberries, pears, apples, strawberries, bananas, oranges dried figs and raisins. Vegetables richest in fiber include artichokes, broccoli, spinach, turnip greens, brussel sprouts, tomato paste and raw carrots. For added benefits, choose primarily fresh, colorful fruits and vegetables as they tend to offer densest amounts of nutrients.

Benefits

Fruits and vegetables, particularly those richest in fiber content, are recommended for sustained health and prevention of illnesses and disease. According to the Harvard School of Public Health, diets plentiful in fruits and vegetables are associated with healthy blood sugar levels, reduced risk for heart disease, stroke and likely some forms of cancer as well as lowered risk of eye and digestive difficulties. Fruits and vegetables also help regulate blood sugar levels and appetite, making them suitable for those with diabetes and those working toward healthy weight management. Antioxidants in fruits and vegetables contribute to a strengthened immune system and lowered risk for viruses such as the common cold and the flu.