Foods High in Fiber & Water

High-fiber foods not only keep digestive systems happy, but also reduce the risk of cardiovascular disease. Consuming fiber-rich foods with high water content also can help in shedding extra pounds. According to the Mayo Clinic, women should consume 21 to 25 grams of fiber a day, while men should aim for 30 to 38 grams. For the healthiest doses of fiber and water in foods, increase your intake of fruits and vegetables.

Spinach

• About 80 percent of the fiber content in spinach is insoluble, which provides bulk without damaging your waistline. The high fiber and water content also creates the feeling of a full stomach. Since insoluble fiber is indigestible, it passes through the digestive tract--acting like a broom that sweeps toxins out of your body. When cooking spinach, the high water content causes the vegetable to shrink. Increase your intake of vitamins and other nutrients by drinking the leftover cooking water and spinach juice. One cup of cooked spinach provides 14 grams of fiber.

Citrus Fruits

• Citrus fruits offer sweet and filling options in foods high in fiber and water. The bulk of citrus fruits supply decent amounts of juice and water, while the membranes provide soluble fiber--a substance that absorbs liquids, reduces high cholesterol levels and aids in softening stools. One medium orange supplies 3.1 grams of fiber, while one medium grapefruit contains 12.24 grams. For the best results, choose fresh fruits instead of canned goods, such as tropical fruit cocktails.

Cabbage

• Choose one of four varieties of cabbage (red, green, savoy or bok choy) to jump-start your fiber intake, which comes in the form of insoluble cellulose found in the ribs and body of the leaves. From low-calorie soups to coleslaw, the fiber content for one cup of cabbage is 4.2 grams (cooked) and 3 grams (raw). To preserve vitamin C and other nutrients, lightly steam or eat cabbage raw.

Romaine Lettuce

• Offering a decent supply of vitamin A, vitamin C, beta-carotene and folate, romaine lettuce enhances salads with vitamins, minerals and fiber. With an extremely low calorie content and high water volume, lettuce is a popular food for weight management and cleansing the digestive tract. Two cups of romaine lettuce equal 15 calories.

Broccoli

• Broccoli looks like the green version of cauliflower. Eating both the floret (top part) and stalk delivers essential nutrients, such as vitamin C, vitamin K, vitamin A, magnesium, calcium and dietary fibers. Eat one cup of boiled broccoli (4.68 grams of fiber) or four frozen spears to satisfy 10 to 15 percent of your daily value of fiber.

Apples

• Eat apples to take advantage of soluble fiber found in pectin and insoluble fiber in the peel, which provides bulk in the intestinal tract and holds water for cleansing the body. Apples without skin lose almost half the vitamin C content and the majority of fiber. One medium apple contains 4.4 grams of fiber. Try eating applesauce or adding sliced apples to green salads to increase your intake of fiber and water.

Avocado

• Supplying more fiber than any other fruit per ounce, one medium avocado contains 11.84 grams, which competes with bran cereals and shredded wheat for top honors regarding highest fiber content in food.

Berries

• One cup of blueberries contains a combination of 4 grams soluble and insoluble fiber. Only 60 calories, raspberries are full of antioxidants and supply an excellent source of fiber--8.34 grams per one-cup serving. Create a high-fiber treat by adding berries to fiber-rich cereal or put your blender to good use with a daily yogurt berry smoothie.