They are also a good source of fiber.įiber content: 5.5 grams in a medium-sized, raw pear, or 3.1 grams per 100 grams. Pears are both tasty and nutritious and can satisfy a sweet tooth. Here are 22 healthy and satisfying high fiber foods. This can help prevent adverse effects, such as bloating and gas. If you’re adding high-fiber foods to your diet, do so gradually over a few days and drink plenty of water, too. One reason may be that some types of fiber, such as the pectin in apples, may have antioxidant properties. Reducing cancer risk: Eating enough fiber may help prevent certain cancers, including colon cancer.This helps you maintain more consistent blood sugar levels. Managing blood sugar: The body takes longer to break down high fiber foods, which means glucose does not enter the bloodstream so quickly.Insoluble fiber adds bulk to the digestive tract, as your body doesn’t digest it. Preventing constipation: Fiber can speed up digestion and prevent constipation.Fiber can also slow digestion to help you feel fuller for longer. Promoting a healthy weight: High fiber foods like fruits and vegetables tend to be lower in calories.Reducing cholesterol: Fiber in the digestive tract can help reduce the body’s cholesterol absorption, especially if you take statins and use fiber supplements, such as psyllium fiber.Dietary fiber can offer the following benefits: