High-Fiber Foods: Enhancing Gut Health and Ways to Include Them

Fiber might not sound like a super-sexy nutrient, but it’s key for satiety, blood sugar, digestion, and more. How much do you need? What foods have the most? Fiber, to put it very simply, is an indigestible carbohydrate found in foods—primarily plant foods. When you hear about the importance of eating lots of plant foods, one of the main benefits of those foods is their fiber content.

Frances Largeman-Roth, RDN, nutrition expert and author of Everyday Snack Tray, says, “Fiber is such a multitasker! It benefits our health in so many ways. It helps lower cholesterol levels and reduces the risk of colon cancer, stroke, and type 2 diabetes. It also helps us feel full and is vital for a healthy gut."

Fiber may seem complicated, but let's break it down.

There are two main types of fiber:

There is a lot of crossover between these two types of fiber, as many foods contain some of both. Generally speaking, however, some good food sources of soluble fiber include: oats, brussels sprouts, beans, apples, oranges, flax and other seeds, and nuts. Some good sources of insoluble fiber include wheat, dark leafy greens, root vegetables, and intact whole grains like wheat berries, quinoa (ok, technically a seed but nutritionally similar to a grain), buckwheat, and steel-cut oats.

Sometimes you’ll hear about “fermentable” and “non-fermentable” fiber. This refers to whether or not they can serve as fuel for good bacteria in our gastrointestinal tract. Certain fibers in foods act as prebiotics, providing fuel for probiotic bacteria so that they can thrive in the GI tract and contribute to positive health effects. For example, these beneficial bacteria produce nutrients such as short-chain fatty acids, which have been associated with a range of health benefits, including benefits to metabolic health and immune system function and protecting against inflammation in the gut.

Some examples of fermentable fiber include bananas, barley, chicory root, garlic, leeks, onions, oats, and wheat bran.

Samantha Cassetty, MS, RD, nutrition and wellness expert, founder of Sam's Plate, and co-author of Sugar Shock explains, “Fiber plays a crucial role in our overall health by supporting digestive function and maintaining a healthy gut microbiome. Your gut microbiome is involved in regulating weight, inflammation, immunity, mood, cholesterol, and more, so focusing on fiber and gut health goes a long way toward promoting your physical and mental well-being.

Fiber-rich foods also contribute to satiety, which can help with weight management. In addition to the role fiber plays in gut health, fiber itself also aids in regulating blood sugar levels and lowering cholesterol, which reduces the risk of chronic diseases such as heart disease and type 2 diabetes. Unfortunately, most people don’t get enough fiber in their diets, which can lead to digestive issues and increase the risk of chronic conditions."

If that’s not enough, fiber can also have beauty benefits. Dawn Jackson Blatner, RDN, author of The Superfood Swap says, “Fiber even helps your cells act younger. Researchers found that people who ate 19 grams of fiber or more per day had cells that acted five years younger than the people who ate only nine grams or less per day.” Pass the fiber, please!

It’s recommended by health authorities such as the USDA that healthy adults consume 25 to 38 grams of fiber per day, or about 14 grams per 1000 calories or food. However, the optimal amount of fiber a person needs can vary.

Cassetty encourages her clients to incorporate a variety of plant-based foods into their diet from sources like fruits, vegetables, whole grains, legumes, nuts, and seeds. “The goal is to get at least 25 to 30 grams of fiber daily, but if you cover three-quarters of your plate with plant foods, you don’t have to worry about fiber math."

But, if you are more of a fiber math kinda person, it can be helpful to think about each meal and snack as an opportunity to get a fiber boost. To get to 30 grams per day, says Blatner, “aim for eight-plus grams for each meal and then at least four grams at snack times."

If that math makes your head spin, she adds, “Have plenty of high-fiber foods around, such as fruits, vegetables, whole grains, nuts, seeds, and beans.” To help you feel organized, some specific goals she recommends include:

There are some heavy hitters to add to your grocery list. Make sure to include at least a few of these whenever you go food shopping or have groceries delivered. There are lots of food sources of fiber. Here’s a list of some that dietitians cite as their favorites. Don’t stop here, though, there’s plenty more where that came from. Enjoy exploring the wide variety of fiber-rich foods available.

1 medium apple with skin: 4.8 grams of fiber

“Apples also contain the flavonoid quercetin,” says Largeman-Roth, “which may help protect cells in the pancreas from cancer.” Enjoy raw apple slices dipped in almond butter or toss chopped apple into a salad. For an apple pie-inspired snack, chop an apple, toss with cinnamon, and microwave on high for 1-2 minutes until soft. Top with plain Greek yogurt.

1/3 avocado: 3 grams of fiber

“Lots of people don’t know avocados are so rich in fiber because the consistency is so creamy,” says Largeman-Roth. 'A serving also provides five grams of heart-healthy monounsaturated fat and 254 mg of potassium.” Avocado is the perfect topping for toast or can be enjoyed tossed into a salad, made into guacamole, or with eggs. It’s also a great way to add creaminess to smoothies or a vegan cream sauce. Blatner recommends enjoying avocado on whole-grain crackers with hot sauce.

1 cup blueberries: 4 grams of fiber

Largeman-Roth celebrates the anti-inflammatory benefits of these delicious berries, which provide protection against heart disease, cancer, and Alzheimer’s. Enjoy blueberries with yogurt or cottage cheese, in oatmeal, smoothies, or salads. You can also add them to baked goods.

2 medium kiwis: 4 grams of fiber

“Kiwis are fabulous for gut health, and have been shown to alleviate upper GI discomfort,” says Largeman-Roth. Enjoy them as a topping for yogurt, cottage cheese, or chia pudding, or use them to add tart sweetness to a salad. They also are great in salsa.

1 medium pear: 5.5 grams of fiber

Blatner recommends dipping pear slices in almond butter, but you can also enjoy them as a topping for toast, cereal with nut butter, or a yogurt bowl.

1 cup cooked pumpkin puree: 7.1 grams of fiber

Mix it with yogurt or oatmeal or add it to smoothies. For a savory twist, mix it with hummus, or cook it into chili. You can also use it to add nutrients and lighten up a cheese sauce.

1 cup raspberries: 8 grams of fiber

Use raspberries as a topping for cereal, oatmeal, yogurt, or chia pudding, or add frozen raspberries to a smoothie.

1 ounce coconut: 4.6 grams of fiber

Unsweetened coconut flakes, shredded coconut, or coconut flour are an easy and tasty way to add flavor and fiber to your favorite dishes. Flakes or shreds can be added to smoothie bowls, yogurt, cereals, or as a topping for grain dishes or healthy desserts. Blatner loves shredded coconut with oatmeal, chopped almonds, and cacao nibs. Coconut flour can be used in many types of gluten-free, grain-free baked goods, meatballs, homemade burgers, or as an addition to smoothies or yogurt

1 cup cooked artichoke: 9.6 grams of fiber

Add artichoke hearts to a salad or pasta dish or roast them on a sheet pan with fish or chicken and other veggies for an easy dinner.

1 cup cooked broccoli: 5.2 grams of fiber

You can add broccoli to all kinds of mixed dishes or enjoy it as a side to your favorite protein and starch. Raw or cooked broccoli also makes a great snack. Blatner recommends dipping florets in peanut sauce.

1 cup cooked Brussels sprouts: 6.4 grams of fiber

Enjoy Brussels sprouts roasted or shredded and sautéed. Try a cruciferous slaw of shredded Brussels sprouts, shredded red cabbage, and shredded kale tossed in a tahini-lemon sauce.

1 cup cauliflower: 3.9 grams of fiber

Cauliflower is extremely versatile. Try steamed or roasted cauliflower as a side dish or added to salads, omelets, or casseroles. You can also add frozen cauliflower to smoothies to make them extra creamy (and more nutritious) without a strong cauliflower taste.

1 cup jicama: 5.9 grams of fiber

This under-appreciated veggie is a great addition to any lunchbox or salad, especially if you like a crunch. Blatner suggests, “Dip raw jicama sticks in guac or bean dip.”

1 cup kale: 4.7 grams of fiber

Add kale as a side to your favorite protein (try it sautéed in olive oil with lots of garlic!) or throw it into soups, grain dishes, and omelets and frittatas.

1 cup spinach: 4.1 grams of fiber

Use spinach as you would kale or any other leafy green. It also blends perfectly into smoothies and is an easy salad base.

1 cup cooked sweet potato: 6.3 grams of fiber

We're big fans of roasted or baked sweet potato as a side dish or add to soups, stews, and chili. They also make a great addition to baked goods or can be made into blender pancakes.

1/2 cup cooked black beans: 7.7 grams of fiber

Hitsky says, “Beans are among the most underrated, high-fiber foods. One serving of each has >25% of your daily fiber needs.” Add black beans to a salad, tacos or burritos, soup, stew, or chill. They’re also great for making homemade vegetarian burgers. Puree them to use in dip or even brownies.

1 cup chickpeas: 13 grams of fiber

Chickpeas - Cassetty says, “I always have a variety of canned beans in my cupboard, but chickpeas are one of my go-tos. Of course, they’re great in salads, but they’re equally delicious roasted and eaten as a snack or a crunchy grain bowl topper. I also love tossing canned, drained chickpeas into canned soup to boost protein and fiber. You can even use chickpeas in sweet foods, like energy balls and smoothies.”

1 cup shelled edamame: 8 grams of fiber

Edamame is a delicious, protein-packed, high-fiber food you can eat in various ways. There are frozen options that you can microwave and shell, or dry roasted edamame as a stand-alone snack. Shape editors love tossing edamame in a salad or stir-fry.

1/2 cup lentils: 7.8 grams of fiber

Add lentils to soups and salads, or use them in a filling for stuffed peppers, mushrooms, or acorn squash. They cook up very quickly and are great for meal prep. Blatner suggests blending cooked lentils into beef burgers to reduce red meat intake while boosting plant protein and fiber intake.

1/2 cup white beans: 5.7 grams of fiber

Like other beans, white beans are packed with fiber and can be used in a wide range of recipes. Try them as an alternative to chickpeas for a super-creamy hummus.

1 tablespoon chia seeds: 3 grams of fiber

Largeman-Roth says, “These teeny seeds are great for adding fiber to everything from overnight oats and yogurt bowls, to salads and literally everything else. One tablespoon offers 3 grams of fiber and healthy omega-3 fats.” You can also make chia pudding or use them in overnight oats for a nutrient-dense make-ahead meal.

1 tablespoon ground flax seeds: 2.8 grams of fiber

Stir ground flaxseed into yogurt or oatmeal, add to smoothies, or mix with water and use as an alternative to eggs in baked goods, homemade burgers or meatballs.

1/4 cup pumpkin seeds: 2 grams of fiber

Choose pumpkin seeds as a snack or add them to salads, cereals, or yogurt bowls. They’re also great for adding to baked goods or making granola or granola bars. Ground up, they’re a great alternative to nuts in pesto sauce.

1/2 cup oats: 4 grams of fiber

Cassetty says, “I often meal-prep oatmeal, but I also use blended oats (oat flour) in pancakes and other baked goods.” You can also substitute rolled oats for breadcrumbs in recipes like meatloaf and meatballs to add nutritional value.

3 cups popcorn: 4.8 grams of fiber

For a sweet, crunch treat Blatner suggests topping freshly popped popcorn with a mist of olive oil and a sprinkle of cinnamon. Customize your popcorn by changing up the flavors with extras like parmesan cheese and truffle oil, maple syrup and pumpkin pie spice, or nutritional yeast.

1 cup shredded wheat cereal: 6.2 grams of fiber

Cereal lovers rejoice! Shredded wheat cereal is a great way to get fiber in at any time of the day. Choose an unsweetened version and add sweetness with fruit.

Like with pretty much anything, too much of a good thing is possible when it comes to fiber. Consuming too much can contribute to gastrointestinal (AKA tummy) discomfort and even malabsorption of nutrients. Certain conditions, such as digestive disorders, may also require a low-fiber diet, so consult a medical professional if you need guidance.

Another thing to know is that as bacteria in the gut ferment fiber, gas is produced, which can contribute to flatulence or abdominal discomfort. However, this usually improves as the body adjusts to higher fiber intake. It’s best to space fiber intake throughout the day rather than trying to check your daily fiber box in one go—that’s just not going to feel good.

Hitsky also points out, “Packaged foods with added fiber (think protein bars, cereals, and wraps) can cause bloating and gas for people with sensitive stomachs. Aim for around 7-10 grams per meal or snack to avoid gut issues related to fiber intake.” And don’t forget to increase fluid intake as you increase your fiber intake.

When shopping for high-fiber foods, Cassetty recommends looking for whole, minimally processed options. If you are going to select packaged foods, take a look at the label. “Keep the 5/20 rule in mind when reading food labels: 5% of the daily value indicates a food is low in a nutrient while 20% suggests a food is high in a nutrient. Since we want to increase fiber intake, we’re looking for foods on the higher side–at least 10% of the daily value. So, look for items that provide at least 3-5 grams of fiber per serving.”

Hitsky adds, “Don't forget the frozen and canned section of the grocery store! There are some hidden fiber gems like beans that are shelf-stable, affordable, and high-fiber. Frozen fruits or veggies (without any added ingredients) will help you hit your fiber goals without any food or money wasted.”