Top 17 Health Benefits Of Fiber Rich Foods Are Revealed

Do you want to know how fiber is necessary for your body? Do you want to discover benefits of increasing fiber intake into your body? Recently, made a writing of top 17 health benefits of fiber rich foods. This writing is a collection of the important information on adding fiber rich foods into the daily diet from reliable sources. However, it is not intended to give medical advice and it is solely for the informational purpose. Keep reading this writing to learn more!

Top 17 Benefits Of Fiber Rich Foods On Health & Body You Should Know

1. Soluble Fiber Reduces Cholesterol 

benefits of fiber

Soluble fiber found in beans and oats have ability to lower blood cholesterol levels by lowering bad cholesterol levels. Thanks to this effect of fiber, you can prevent heart disease and high blood pressure if you often eat foods rich in the soluble fiber daily.

2. Fiber May Reduce The Risk Of Cancer 

benefits of fiber

Researchers recently found a link between fiber and cancer. When we eat foods high in fiber, substances in food are transferred to the body faster. This makes experts believe that fiber could prevent toxic substances in food from affecting to the colon and could prevent against colon cancer.

A recent study by Harvard University said, eating more fiber rich foods not only can reduce the risk of colon cancer, but also can reduce the risk of many types of cancer such as breast cancer, uterine cancer and ovarian cancer.

3. Fiber Is Good For Digestion 

benefits of fiber

Fiber helps move food through the digestive tract easily, reducing the risk of constipation. In addition, dietary rich in fiber helps prevent or treat various diseases related to the digestive system such as hemorrhoids.

The greens are mostly alkaline, so they help neutralize the acid produced when eating sugar, eggs, meat and other body fluids. Thus, it helps maintain intestinal alkaline, and eliminate toxins from the body.

4. Fiber Is Good For People With Diabetes

benefits of fiber

Fiber, especially soluble fiber, can slow the absorption of sugar by the body. For those people with diabetes, fiber can help improve blood sugar levels. Therefore, to prevent diabetes, you should eat plenty of fiber rich foods daily.

People with diabetes eating more fiber can stabilize their blood sugar, and prevent the development of this disease.

Keep reading this writing to discover other health benefits of fiber rich foods!

5. Fiber Helps Reduce Cardiovascular Diseases 

benefits of fiber

Studies have shown that fiber can significantly reduce the risk of cardiovascular diseases. Research results are published in the Journal of the American College said, surveying 39,876 women who ate an average of 26.3 grams of fiber per day in 6 years, almost among them are at the lower risk for cardiovascular diseases than those who ate less fiber.

6. Fiber Helps Reduce Irritable Bowel Syndrome 

benefits of fiber

Fiber can help relieve irritable bowel syndrome. This is a common disease of the gastrointestinal tract. For people with irritable bowel syndrome, the recommended amount of fiber is 20-30grams / meals with foods such as corn starch, vegetables, brown rice, bran powder (2-3 tablespoons of bran powder mix with the warm water to drink or mix with foods).

7. Fiber Helps Reduce The Risk Of Kidney Stones 

benefits of fiber

Because fiber can help regulate blood sugar levels, so it reduces the chance of forming insulin spikes that can lead to gallstones and kidney stones.

8. Fiber Is Very Good For The Skin 

benefits of fiber

According to studies of nutritionists, fibers, especially Psyllium (plantain seed coat) can ferment and create mushroom. The body can move them through the system and does not allow to excrete through the skin – may be the cause of acne and other skin allergies. Moreover, thanks to fiber, colon works better, so the pathogen is not reabsorbed by the liver, so that the skin is improved.

9. Fiber Helps Reduce The Risk Of Stroke

benefits of fiber

Researchers have studied and concluded that the amount of fiber you eat can influence a lot to the level of risk of stroke and rehabilitation opportunities. If you eat more fiber, you may decrease the risk of stroke and increase the chance to recover from a stroke.

10. Weight Maintenance & Reduced Risk Of Obesity 

benefits of fiber

Fiber is absorbed at the gastrointestinal tract. Once it is in the digestive tract, it has the ability to absorb a high level of water content, so the initial mass and weight increase many times. Meanwhile, the fiber in the digestive tract looks like glue – a substance creating the feeling of satiety, helping reduce eating, as a result it will help to control body weight in the good way.

You can eat more foods rich in insoluble fiber, to increase the feeling of fullness and you will not be afraid of fat, because these foods contain low calories. In the diet, you should eat plenty of fiber rich foods instead of foods high in fat, and protein.

You will discover other health benefits of fiber rich foods in the next part of this writing!

11. Purification Of The Body

benefits of fiber

Whole grains and fresh fruits and vegetables are high in fiber. Providing a balance of grain and vegetables will help improve the digestive system, improve absorption, and enhance excretory function and the physiological function that are important for the body. Specifically, fiber works to clean, and purify most other parts of the body.

12. Fiber Helps Reduce The Risk Of Constipation & Gastrointestinal Diseases 

benefits of fiber

The daily diet of children needs to balance between the components. If being lack of plant fibers, they will easily get constipated. Therefore, providing daily fiber for children through many different dishes can stimulate gastrointestinal motility and speed up the toxic waste from the body, at the same time reduce the pain caused by constipation.

13. Fiber Helps Baby Teeth Be Healthy 

benefits of fiber

Children who often eat cereal not only improve chewing muscles of their teeth but also remove the dirt accumulated in the interior of the teeth, making their teeth cleaner, prevent tooth decay and maintain healthy teeth and mouth for children.

14. Increased Longevity

benefits of fiber

A recent study showed that people who increase their fiber diet per day to the recommended level actually live 9 years longer than those who do not eat a lot of fiber so. If you want to live longer, try snacking by sipping some walnuts.

Continue reading this writing to learn more about benefits of fiber rich foods on health!

15. For A Healthy Heart

benefits of fiber

Perhaps one of the top benefits of fiber-rich foods is that they are beneficial to heart. A healthy heart is essential at any age, but when you become older, the danger of heart attack and stroke will ever exist. Start a fiber supplement in your daily diet when you are young to enhance heart health and prevent serious heart problems in the future.

16. Fiber Reduces The Risk Of Diverticulitis 

benefits of fiber

Dietary fiber (such as insoluble) can reduce the risk of diverticulitis (by 40 percent) that is an inflammation of the polyps in the intestine.

17. Fiber Helps Regulate Bowels

The carcinogens in your intestine bind to fiber, making bulk to the stool that keeps waste moving appropriately through the digestive tract. If you incorporate fiber into your daily diet, you can prevent constipation as well as hemorrhoids. In addition, the flow of fiber can help you lessen your risk of colon cancer. In addition, fiber also helps regulate bowel movements.

Here is a list of healthy fiber rich foods you should add into your daily diet for improving your overall health.


  • Lentils – 15.6 grams of fiber per cup, cooked
  • Split Peas – 16.3 grams of fiber per cup, cooked
  • Black Beans – 15 grams of fiber per cup, cooked.
  • Lima Beans – 13.2 grams of fiber per cup, cooked.


  • Artichokes – 10.3 grams of fiber per medium vegetable, cooked.
  • Peas – 8.8 grams of fiber per cup, cooked.
  • Broccoli – 5.1 grams of fiber per cup, boiled.
  • Brussels Sprouts – 4.1 grams of fiber per cup, boiled.


  • Raspberries – 8 grams of fiber per cup, raw
  • Blackberries – 7.6 grams of fiber per cup, raw
  • Avocado – 6.7 grams of fiber per half, raw
  • Pear – 5.5 grams of fiber per medium fruit, raw


  • Bran Flakes – 7 grams of fiber per cup, raw
  • Whole-Wheat Pasta – 6.3 grams of fiber per cup, cooked.
  • Pearled barley – 6 grams of fiber per cup, cooked.
  • Oatmeal – 4 grams of fiber per cup, cooked.

To see all of our writings about health & beauty benefits of fruits, herbs, vegetables, vitamins, minerals, and more, go to our main Nutrition page. After reading the writing of top 17 health benefits of fiber rich foods, hope that this writing helps you understand more about fiber and its benefits on health, body and beauty. However, it is solely for the informational purpose and it is not intended to give medical advice. If you have any question, or you know other health benefits of fiber rich foods, please leave them below.

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