12 High Fiber Foods You Should Eat for a Healthy Gut

High fiber foods are essential for a healthy gut and can help reduce the risk of many health issues, including heart disease, stroke, and diabetes. To help you get started on your journey to better gut health, we’ve compiled a list of 12 high fiber foods you should eat. So, read on to discover our top picks for the best high fiber foods list for a healthy gut.

What is fiber and how many types are there?

Fiber is a type of carbohydrate found in plant-based foods. It is a non-digestible substance that passes through our digestive system relatively intact. There are two types of fiber: soluble and insoluble. Soluble fiber dissolves in water and can help regulate blood sugar levels and lower cholesterol. Insoluble fiber adds bulk to our stool and helps prevent constipation. Both types are important for a healthy gut. So, if you’re wondering what foods are high in fiber, keep reading to discover some delicious options!

Benefits of fiber

Reduced Cholesterol Absorption:

Fiber can help reduce the absorption of cholesterol, particularly when taken with statins or fiber supplements. This is because it binds with cholesterol and removes it from the body. By reducing cholesterol levels in the blood, you can reduce the risk of heart disease.

Low in calories and high in satiety:

Foods that are high in fiber are lower in calories, making them an excellent choice for people who are trying to lose weight. These foods are also more filling, which can help you feel full for longer periods. This makes it easier to stick to a calorie-controlled diet.

Fiber helps to speed up digestion and prevent constipation:

This is because it adds bulk to the stool and stimulates the movement of the digestive tract. As a result, waste is removed from the body more efficiently, reducing the risk of constipation.

Blood Sugar Control:

Eating a high fiber diet can help to regulate blood sugar levels. This is because fiber slows down the absorption of sugar in the bloodstream, reducing the likelihood of blood sugar spikes and crashes. This is particularly important for people with diabetes.

Reduced Risk of Cancer:

Studies have shown that eating enough fiber may help to reduce the risk of certain cancers, including colon cancer. This is because fiber helps to remove toxins from the body and reduce inflammation.

When adding high-fiber foods to your diet, it’s essential to do so gradually. This can help to prevent digestive issues like bloating and gas. Additionally, make sure to drink plenty of water throughout the day to prevent adverse effects. Overall, consuming a high-fiber diet can lead to many health benefits and improve your gut health.

12 high fiber foods to eat

If you’re wondering what foods are high in fiber, look no further than this list of 12 options. These foods can help promote healthy digestion and prevent issues like constipation, so it’s worth adding them to your diet.

  1. Pears – With 3.1 grams of fiber per 100 grams, pears are a sweet and satisfying snack that can also improve gut health.
  2. Strawberries – Not only are strawberries a delicious treat, but they also offer 2 grams of fiber per 100 grams.
  3. Avocados – In addition to healthy fats, avocados also contain 6.7 grams of fiber per 100 grams.
  4. Oats – For a breakfast option that’s high in fiber, look no further than oatmeal. With 10.1 grams of fiber per 100 grams, it’s a great way to start your day.
  5. Apples – The old adage about apples and doctors rings true – these fruits contain 2.4 grams of fiber per 100 grams and can help keep your gut healthy.
  6. Raspberries – Another fruity option, raspberries offer 6.5 grams of fiber per 100 grams.
  7. Bananas – Although they often get a bad rap for being high in sugar, bananas also contain 2.6 grams of fiber per 100 grams.
  8. Lentils – For a plant-based protein option that’s also high in fiber, consider adding lentils to your meals. There is around 13 grams of fiber per 1 cup of cooked lentils.
  9. Chia seeds – With 34.4 grams of fiber per 100 grams, chia seeds pack a powerful punch when it comes to promoting gut health.
  10. Almonds – In addition to healthy fats and protein, almonds also offer 12.5 grams of fiber per 100 grams.
  11. Artichokes – These veggies may not be the most popular option, but they offer 8.6 grams of fiber per 100 grams.
  12. Broccoli – For a healthy green vegetable that’s high in fiber, look no further than broccoli, which offers 2.6 grams of fiber per 100 grams.

By adding these high fiber foods to your diet, you can improve your gut health and overall wellness. Don’t be afraid to try new foods and experiment with recipes that incorporate these ingredients. Your gut will thank you!

Frequently asked questions about fiber

1. What foods are high in fiber?

Fiber is found in a variety of foods, both from plant and animal sources. However, plant-based foods are generally the best sources of fiber. Some of the top high-fiber foods include chia seeds, lentils, pears, celery, leafy greens, and oatmeal. Other excellent sources of fiber include chickpeas, split peas, oats, apples, almonds, Brussels sprouts, and avocado.

2. How can I increase my fiber intake?

If you’re looking to increase your fiber intake, there are several simple steps you can take. Firstly, opt for whole foods that are naturally high in fiber, such as oatmeal, pulses like lentils and chickpeas, and fresh fruits and vegetables. Secondly, when eating fruits and potatoes, try to keep their skins on as these are high in fiber. 

3. How much fiber should I be consuming daily?

The recommended daily fiber intake for adults is around 25 to 30 grams. However, some studies suggest that increasing your fiber intake to 30 to 40 grams per day can have even greater health benefits. The United States Department of Agriculture provides a useful tool called the Dietary Guidelines for Americans that can help you track your fiber intake. As an example, to consume over 40 grams of fiber in one day, you could have 1 cup of lentils (15 grams of fiber), 1 medium pear with skin (6 grams of fiber), 1 cup of Brussels sprouts (6 grams of fiber), 1 cup of oats (4 grams of fiber), 1 tablespoon of chia seeds (5 grams of fiber), and 1 medium apple with skin (4 grams of fiber).

Increasing your fiber intake can have numerous benefits for your gut health and overall well-being. By incorporating these high fiber foods into your diet and making small changes to your meal choices, you can easily meet your daily fiber needs and enjoy a healthy gut.


Incorporating high fiber foods into your diet is essential for maintaining a healthy gut. Not only does fiber promote regular bowel movements, but it also helps prevent digestive disorders and aids in weight management. By adding foods such as whole grains, fruits, vegetables, and legumes to your meals, you can increase your fiber intake and improve your overall health. Don’t overlook the power of fiber in nourishing your gut and keeping you feeling great. Start making these small changes today for a healthier and happier you. Your gut will thank you!