High fiber foods can be the key to a healthy and efficiently working digestive system. More fiber in your diet, will effectively reduce bloating, improve digestion, and promote a healthy gut microbiota. We’re going to explore and discover some of the best fiber rich foods, that you should consider adding to your diet, for better digestion and gut health.
What Is Fiber
Fiber is a carbohydrate categorized into dietary fiber, soluble fiber, and insoluble fiber. Soluble fibers are present on the insides of plants, whereas insoluble fibers comes from the outer skin and passes directly through your digestive system. Fiber has many known benefits, most commonly used to help lower cholesterol, improve digestive health, prevent constipation, and maintain healthy blood sugar levels.
Fiber Rich Foods
Fiber is a vital nutrient known to protect against chronic diseases like diabetes, heart disease, and cancer while promoting weight loss and satiety.
Research suggests, that on average Americans only get 10 – 15g of fiber per day, which is far below the daily recommended allowance of 25-38g per day. Foods that have more than 5g of fiber per serving, are considered to be high fiber foods.
Adding quality fiber-rich foods to your diet is the gateway to a happy and healthy digestive system. You can get your fiber from supplements or bars, but those aren’t always the best options, since most bars contain tons of added sugars, and well, fiber supplements are just hard to choke down. It’s always best to get your fiber from real fiber-rich fruits and vegetables.
When you’re adding more fiber to your diet, water is a must. Water will help move fiber more efficiently through your GI tract, acting as a broom that sweeps through your system. So make sure you’re getting your fill with at least 8 glasses per day.
Now, let’s talk about some fiber rich foods you can easily add to your diet to reap those benefits.
1. Lentils
Lentils, a high fiber legume, makes for an amazing and stacked fiber powerhouse. Low in fat, high in fiber, and high in protein, lentils can definitely benefit your body aesthetic goals as well as improve your overall health and wellness. At 15.6g of fiber per cup, you'll definitely want to include these fiber rich bad boys in your diet.
2. Black Beans
The perfect fiber-packed food or as I like to call them, my taco wingmen. Black beans are a great complement to your tacos, taco bowls, or salad. Grab some almond flour tortillas, mangos, steak, salsa, and add a spoonful of corn and black beans. You will not be disappointed.
3. Quest Pizza
That’s right, the maker of the infamous quest bar, strikes again with this protein infused, fiber loaded pizza. Take your pick from meat lovers, cheese, or pepperoni, and indulge while getting 19g of fiber and 28g of protein per serving.
4. Hummus
You can’t go wrong with some carrots and hummus as a go-to-snack. Hummus is made from chickpeas and olive oil, and packs a punch when it comes to fiber. One cup of this deliciousness, comes with 19g of protein and 15g of fiber.
5. Pinto Beans
Pinto beans, similar to their black bean buddy and their far-off lentil relative, are a fiber powerhouse! These beans boast 16g of fiber and 21g of protein in just half a cup!
6. Raspberries
Raspberries are the fiber-licious fruit of the berry world. With 8g of fiber per cup, raspberries keep things moving and make your body happy!
7. Pears
Pears or sandy apples, as I like to call them are a tasty source of fiber. Compared to most fruit, pears are particularly rich in fiber, with 6g for one medium sized pear. Next time you’re at the store, grab yourself a juicy fiber snack.
8. Guava
Guava is amazingly rich in antioxidants, vitamin C, potassium, and contains 12% of your daily recommended intake of fiber. And with one cup of this juicy fruit, you get 9g of fiber. Add in some guava to your fruit smoothie and get all the fiber you need!
9. Blackberries
Bomb. What more do I have to say? Blackberries provide 8g of fiber per one-cup serving. Incorporate blackberries into your salad, fruit smoothies, and Greek yogurt for added nutrition.
10. Prunes
Nature’s natural laxative, Prunes are a very dense and fiber-rich food, which also contain sorbitol, which has a natural, laxative effect in the body. Chew on a few of these babies and you’ll get things moving in no time. Blend them in your smoothies to give a rich and delicious chew texture like dates.
11. Apples
A medium-sized apple provides approximately 4.5g of fiber, making it a satisfying source. Additionally, apples are rich in vitamin C and complex carbohydrates. Enhance its nutritional value by pairing it with peanut or almond butter for a delicious and nourishing snack.
12. Chickpea Pasta
When it comes to pasta, Banza chickpea pasta takes the ‘W’, in the fiber AND protein categories. Switching out your traditional pasta, for some chickpea pasta will help you stack 20g of protein per serving, as well as 8g of dietary fiber per 3.5oz serving.
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