Fiber-rich foods help to effectively empty your digestive tract. Fiber, also called roughage, is a substance found in plants, which is a critical part of a healthy diet. The bulk found in fiber easily moves through your digestive system, helping it function properly. The University of Maryland Medical Center notes eating sufficient roughage helps prevent constipation, aids digestion and can help treat heart disease, diabetes and diverticulosis.
Fiber
Fiber is commonly found in vegetables, grains and fruits. Soluble fiber binds to water and turns into a gel-like substance, slowing down digestion. Beans, barley and oat bran contain soluble fiber. Insoluble fiber, found in whole grains, vegetables and wheat bran, adds bulk to your stool and accelerates the passage of food through your system.
Seeds, Legumes and Nuts
Cooked lima beans, black beans, lentils and split peas are fiber rich legumes. The Mayo Clinic notes one cup of lentils contains over 15 g of fiber. Almonds and sunflower seed kernels contain moderate levels of fiber, with an ounce of almonds containing 3.5 g of fiber and a quarter cup of sunflower seed kernels offering 3.0 g of fiber. Nuts and seeds provide you with a rich source of soluble fiber.
Fruits and Vegetables
One cup of raspberries provides you with 8 g of fiber. Pears and apples, with skin, contain a moderate amount of fiber. One medium cooked artichoke contains over 10 g of fiber and one cup of cooked peas offers you over 8 g of fiber. Eating these foods, along with vegetables like broiled broccoli and fruits like strawberries, helps to move food through your digestive tract.
Pasta, Grains and Cereal
Some pastas, grains and cereals can help empty your system. One cup of cooked barley and one cup cooked whole-wheat spaghetti contain 6 g and 6.2 g of fiber respectively. Other fiber rich grains and cereals include oatmeal, oat bran muffins, cooked brown rice, air popped popcorn and bran flakes.
Tips
Eating large amounts of fiber can produce abdominal cramps, bloating and flatulence. Add fiber slowly to your diet. Stay away from refined or processed foods like white bread and canned vegetables and fruits, which are low in fiber and pass more slowly through your system. Before making any changes to your diet please consult a physician.
