Dietary fiber helps the digestive tract function properly. A high-fiber diet helps reduce harmful cholesterol levels and decreases the risk of heart disease and diabetes. Soluble and insoluble fiber contain healthy properties, MedlinePlus explains. Soluble fiber, including some fruits, vegetables, beans, nuts and seeds, turns into a gel-like substance and slows digestion to release nutrients slowly. Insoluble fiber, including whole grains and vegetables, adds bulk to foods so they move quickly through the digestive system.
Fruits
Fruits digest smoothly in the stomach. Enjoy fruits with your meals, in salads or as snacks. A cup of raspberries contain about 8g of fiber, MayoClinic.com notes. A medium pear with skin has about 5g of fiber and a medium apple with skin has about 4g. Other fiber-rich fruits include bananas, strawberries, oranges, dried figs and raisins.
Vegetables
Eat vegetables raw or steamed so they retain their nutrients. Avoid fried or creamy-style vegetables, which have fatty content that can interfere with digestion. A medium cooked artichoke has about 10g of fiber and 1 cup of cooked peas contains 8g of fiber. One cup of cooked broccoli or turnip greens provides you with about 5g of fiber. Sweet corn, Brussels sprouts, baked potatoes, raw carrots and tomato paste contain high amounts of fiber.
Whole Grains
Grains have high-fiber content to aid in digestion. Whole grains retain their rich sources of fiber and nutrients because they do not go through the milling process of refined grains. Whole-grain pasta provides about 6g of fiber in a cup. A medium oat bran muffin provides you with about 5g of fiber. Enjoy whole-grain breads and cereal. One cup of quick, regular or instant oatmeal has about 4g of fiber. Include rye bread, brown rice, wild rice, bran flakes, barley, buckwheat and air-popped popcorn in your diet.
Legumes and Nuts
Some of the richest sources of dietary fiber come from legumes. A cup of cooked split peas has 16g of fiber. One cup of cooked lentils or black beans provide about 15g of fiber. One cup of lima beans, cooked, has 13g and 1 cup of cooked or canned baked beans contains about 10g of fiber. Dried beans and peas also provide fiber. Fiber-rich nuts and seeds include almonds, pecans, pistachios, flaxseeds and sunflower seeds.
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