If you have a medical condition related to your digestive system, or if you just want to get the most benefit from the nutritious foods that you eat, increase the fiber content of your meals. Most fiber food sources add little fat or calories while maximizing colon health and digestive efficiency.
Getting enough fiber helps ensure that you absorb as much vitamin and mineral content from foods as possible. The USDA Dietary Guidelines for Americans report that deriving fiber from a healthy diet, rather than from supplements, supplies other essential nutrients that you ingest at the same time.
Legumes
Legumes -- dry beans, soybeans, peas and lentils -- demonstrate the value of this nutrient density. Pinto beans, some of the highest-fiber foods, also contain 20 percent or more of the iron, potassium and magnesium you need daily, in 1-cup servings. The USDA Dietary Guidelines point out that low-fat food sources that satisfy several nutrition requirements at once save you calories and help you control your weight.
Pinto beans benefit your digestive system with 60 percent of the 25 g of dietary fiber per day recommended for a healthy diet by the USDA. Most legumes -- including chickpeas and black, navy and kidney beans -- have similar nutritional value.
Whole Grains
In addition to promoting colon health, whole-grain food sources are known for their heart-healthy benefits. The U.S. Centers for Disease Control and Prevention (CDC) list nutrient-dense grains that do double duty as brown rice, whole wheat, rye, oats, barley, millet and corn.
Doctors often suggest eating whole-grain cereals to improve digestive system function. The CDC recommends brands with the most dietary fiber -- 20 percent or more -- and the least added sugar, as listed on the package's nutrition facts label.
Fruits
Add fruit to breakfast cereal for a greater fiber boost to your digestive system. Raisins, berries, dates and pears have from 20 to 40 percent of daily fiber values, according to the USDA Nutrient Database.
Oranges and most other fruits have moderate but significant amounts of fiber when eaten whole. Their high vitamins and extremely low calories and fat make fruits valuable to a healthy diet.
Vegetables
Vegetable food sources of fiber have similar properties, and, like fruits, add vitamins A, C and/or E to your diet. The USDA Dietary Guidelines suggest concentrating on green vegetables, such as high-fiber collard greens, spinach and broccoli.
These all provide 20 percent or greater daily fiber values per 1 cup of cooked veggies. Orange vegetables, including carrots, winter squash, pumpkin and sweet potatoes, are also rich in fiber, vitamins and minerals.
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