A selection of 13 fiber-rich foods for gut health and all-day satiety

Fruits, vegetables, nuts and seeds are good sources of fiber. Especially avocados, lentils, and berries.

As we know, fiber is an indigestible nutrient that is concentrated in most plant foods. A high-fiber diet will bring many health benefits, such as lowering the risk of colon cancer, heart disease, and constipation.

However, many people don't consume enough fiber. Eating more foods rich in both soluble and insoluble fiber can help increase our intake.

an avocado cut in half on a table — Photo by John Vid / Unsplash

1. Avocado

Fiber: 13.5 g per fruit, 48% of the Recommended Dietary Allowance (RDA)

Avocado is a low-carb fruit that is very rich in fiber. One avocado covers almost half of your daily fiber needs.

a bowl of cherries — Photo by Jack Walker / Unsplash

2. Raspberry (Frambos Fruit)

Fiber: 8 g per cup, 28.5% RDA

Raspberries contain a lot of fiber and are also rich in vitamin C, vitamin K, and powerful antioxidants such as anthocyanins and ellagitannins.

a close up of a pot filled with black beans — Photo by Tracey Parish / Unsplash

3. Chia Seeds

Fiber: 9.75 g per ounce, 35% AKG

Adding chia seeds to your diet is an easy way to increase your fiber intake and support heart health.

a person touching a bowl of lentils on a table — Photo by Monika Borys / Unsplash

4. Lentils

Fiber: 15.6 g per cup, almost 56% RDA

Lentils are also rich in plant-based protein and help induce a feeling of fullness for longer.

a cup filled with a mixture of coffee — Photo by Hrushi Chavhan / Unsplash

5. Cocoa Nibs

Fiber: 8 g per ounce, 28.5% AKG

Cocoa nibs are rich in minerals such as magnesium and flavonoid antioxidants that support cellular health.

two hands holding a handful of black beans — Photo by kaori kubota / Unsplash

6. Black Beans

Fiber: 15.2 g per cup, 54% RDA

With just 2 cups, you already meet more than 100% of your daily fiber needs. It is also rich in folate essential for pregnancy and red blood cell formation.

7. Teff

Fiber: 7.06 g per cup, 25% RDA

Teff is an ancient grain that is high in fiber and magnesium, essential for nerve function and blood sugar regulation.

a close-up of some grapes — Photo by Andrea Hajdu / Unsplash

8. Blackberry

Fiber: 7.63 g per cup, 28.5% RDA

Blackberries support gut health by encouraging the growth of good bacteria and maintaining regularity of bowel movements.

a group of watermelons — Photo by Eric Prouzet / Unsplash

9. Acorn Squash

Fiber: 9 g per cup, 32% RDA

It contains complex carbohydrates and is rich in vitamins B, A, and potassium.

close-up photography of green and purple vegetables — Photo by Martin Adams / Unsplash

10. Artichoke

Fiber: 6.84 g per 4.2 ounces, 24% AKG

Artichokes are low in carbs but high in fiber, perfect for a low-carb diet.

11. Flaxseed

Fiber: 5.62 g per 2 tbsp, 20% RDA

Adding flaxseed to smoothies, oatmeal, or cookies can help lower blood sugar levels after a meal.

green fruit on white table — Photo by VD Photography / Unsplash

12. Guava

Fiber: 8.91 g per cup, 31.8% RDA

Guava is also high in protein (4.21 g per cup), helping to control blood sugar and promote satiety.

brown round fruit on white ceramic bowl — Photo by VD Photography / Unsplash

13. Dates

Fiber: 3.22 g per 2 seedless medjool fruits, 12% AKG

Dates are a naturally sweet snack rich in fiber and minerals such as potassium, magnesium, and copper.

Benefits of a High Fiber Diet

- Protects against disease: May lower the risk of colon cancer, heart disease, diabetes, and obesity.

- Supports gut health: Fiber promotes the growth of good bacteria and the production of SCFAs (short-chain fatty acids) that strengthen the intestinal wall and reduce inflammation.

- Good for the heart: Lowers bad cholesterol (LDL) and reduces the body's absorption of cholesterol.

- Managing chronic diseases: Effective in reducing short- and long-term blood sugar levels in people with type 2 diabetes.

Tips to Increase Fiber Intake

- Add fruits, vegetables and nuts to every meal and snack.

- Consume avocados through guacamole or as an addition to sandwiches/salads.

- Use high-fiber ingredients for baking such as chia seeds, flax seeds, and whole wheat flour.

- Add beans and lentils to soups and salads.

- Replace low-fiber carbohydrates (white bread) with whole grains and starchy vegetables.

The easiest way to increase fiber is to eat more plant-based foods.

Risks & Things to Watch Out for

A high-fiber diet is safe for most people, but if you are not used to it, it can cause bloating and gas.

Start slowly: Increase your fiber intake gradually to avoid symptoms like abdominal pain and bloating.

Watch the body's reaction: Some high-fiber foods are also high in FODMAPs (Fermentable Oligo-, Di-, Mono-saccharides And Polyols), a type of short-chain carbohydrate found in various foods. These FODMAPs can trigger diarrhea and bloating in people with IBS (irritable bowel syndrome) or IBD (inflammatory bowel disease). Choose low-FODMAP fiber sources such as kiwi, quinoa, brown rice, and chia.

Brief Conclusion

Increasing fiber intake can support heart health, lower blood sugar, and protect the digestive system. Since most people are still deficient in fiber, adding fiber-rich foods like avocados, lentils, raspberries, and chia seeds can be a healthy and delicious step.

Source: Health