23 High Fiber Foods to Help Keep You Regular

Fiber is an essential aspect of a healthy diet and lifestyle. Getting plenty of fiber in your diet, along with drinking lots of water, will keep you regular, which in turn helps to cleanse your color and keep your digestive system in top working order. Eat plenty of high fiber foods to stay regular and healthy.

23 High Fiber Foods- to keep you regular.


As the saying goes, “An apple a day keeps the doctor away.” Eating an apple each day will provide many health benefits, including contributing to your fiber intake. A medium-sized apple contains about 17% of the daily recommended value, with less than a hundred calories. In addition, an apple’s high water content helps the fiber do its job of keeping you regular. It’s best not to peel an apple before eating it, since most of the fiber is in the skin.

Serving Size (1 medium apple), 4.4 grams of fiber (17% DV), 95 calories.


Most people equate grains, fruits, and vegetables with a high-fiber diet, but walnuts are a fiber-rich food that often gets overlooked. Just a handful of walnuts, or 1/4 cup, contains about 2 grams of fiber. Crack your own walnuts with a nut cracker, or pick a bag up from the grocery store for a great snack on the go. Walnuts also make a tasty and healthy addition to salads and desserts.

Serving Size (1/4 cup), 2 grams of fiber (8% DV), 190 calories.

Sweet Corn (Yellow)

Sweet corn is a staple at summer barbecues, and it should also be a staple in a high fiber diet. A 6-inch ear of corn on the cob provides the body with about 1.5 grams of fiber. If you like convenience, a 12 oz. can of corn has over twice that amount. Eat corn the old-fashioned way—as a side dish—or add it to soups, salads, and chili to enjoy it more often.

Serving Size (12 oz.), 4 grams of fiber (16% DV), 171 calories.


Enjoy a serving of oatmeal for breakfast every day and you’ll be doing your body a huge favor. Because of its high soluble fiber content, oatmeal is one of the best foods for lowering cholesterol. It’s also a great way to kick-start your system in the morning, helping your body stay regular throughout the day. Though you can enjoy oatmeal on its own, many people add their favorite berries into the mix in order to sweeten it up and add even more fiber to their morning meal.

Serving Size (1 cup), 4 grams of fiber (16% DV), 166 calories.


Most people know that beans such as lentils are an essential part of a high fiber diet that keeps the body regular. But did you know that lentils are also high in protein, folate, vitamins, and iron? It’s easy to add lentils into your diet by cooking them with rice, adding them to soups and sauces, or seasoning them with herbs and spices for a tasty side dish. Add just a cup of lentils to your diet each day for a whopping 63% of your recommended daily fiber.

Serving Size (1 cup, cooked),15.6 grams of fiber (63% DV), 230 calories.


Don’t let this exotic vegetable intimidate you. Artichokes are easy to prepare, and their unique flavor and high fiber content make them even more enjoyable. A medium artichoke provides almost half the daily recommended amount of fiber, along with other nutrients and minerals. Artichokes also have a higher water content than traditional sources of fiber such as breads and pasta, so they’re a great addition to a balanced high fiber diet.

Serving Size (1 medium artichoke),10.3 grams of fiber (41% DV), 64 calories.


Broccoli is a tasty green veggie that is high in fiber and other nutrients. One cup of chopped raw broccoli provides just over two grams of fiber. Steamed or cooked broccoli has slightly less, but it makes an easy and tasty side dish to pair with chicken, fish, or beef entrees. Raw broccoli makes a great midday snack, either by itself or over a salad, so enjoy it often as part of a healthy, fiber rich diet.

Serving Size (1 cup, raw),2.3 grams of fiber (9% DV), 25 calories.

Shredded Wheat Cereal

Shredded Wheat Cereal and others like it are a great way to start a healthy day if you’re trying to get enough fiber in your diet. Shredded Wheat will give you an early energy boost and keep you feeling full well into the morning. And with a one-cup serving providing you with up to 36% of your fiber for the day, plus the health benefits of the milk you consume with it, you’d be hard-pressed to find a healthier way to start your day.

Serving Size (1 cup), 9 grams of fiber (36% DV), 200 calories.

Brussels Sprouts

Brussels sprouts are packed as full of fiber as they are with flavor. Many people who haven’t tried Brussels sprouts since childhood might need to get used to the taste, but fortunately, there are plenty of ways to prepare these cruciferous treats so they can appeal to any palate. A cup of cooked Brussels sprouts provides about a quarter of your recommended fiber for the day, so adding a few servings to your diet each week makes a big difference.

Serving Size (1 cup, cooked), 6.4 grams of fiber (25% DV), 65 calories.


A staple in the Mediterranean diet, bulgur is a good source of both protein and fiber. Try adding a little cinnamon and honey to cooked bulgur instead of eating sugary cereals or pastries for breakfast. It also makes a subtly flavorful addition to salads, soups, and rice dishes. The fiber in bulgur (over eight grams in a one-cup serving) helps to maintain the health of your colon by keeping you regular.

Serving Size (1 cup, cooked), 8.2 grams of fiber (33% DV), 151 calories.

Users Comments:

  • kandy

    whats the best veggie and fruit that will help you lose weight fast?

    • Alex

      Hey Kandy,

      If its fruits and veggies you’re concerned about, I recommend you stay away from anything with sugar. Your body can only process so much sugar at a time ( somewhere between 3-7g), and everything else becomes stored fats to use as energy later.

      This means when you go for your run or your workout, you’re burning off the sugars you consume thats day, as opposed yo burning off body fat.

      Green tea is also essential. It is known to boost your metabolism so you can burn more calories throughout your day. This is also the reason breakfast is an important meal in wheight loss ( kick start your metabolism that day).

      I’m starting to get sidetracked now so I’ll leave it there. Goodluck with your goals!


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