16 High-Fiber Foods to Supercharge Your Digestive & Overall Health

Are you looking to boost your health and reduce your risk of chronic diseases? The answer may be as simple as increasing your fiber intake.

Research indicates that consuming 25-29 grams of dietary fiber daily can significantly lower the risk of death from heart disease, stroke, type 2 diabetes, and colon cancer by 16-24%.¹ 

Fiber offers a myriad of health benefits, from promoting weight loss and healthy digestion to boosting heart health and feeding friendly gut bacteria. 

Here are 16 delicious and nutritious high-fiber foods to load up your plate and give your body the fiber it craves!

1. Lentils

Lentils are a fiber powerhouse, with just a half cup of cooked lentils providing about 8 grams of fiber. They’re also incredibly versatile and can be added to a variety of dishes.

• Add lentils to your favorite soup or stew recipe
• Toss cooked lentils into a salad for a protein and fiber boost
• Blend lentils into a creamy dip or spread

2. Broccoli

This cruciferous vegetable is not only packed with fiber, but also contains important nutrients like vitamin C and calcium. One cup of cooked broccoli provides about 5 grams of fiber.

• Roast broccoli with garlic and olive oil for a simple side dish
• Add chopped broccoli to your favorite pasta or stir-fry recipe
• Blend broccoli into a creamy soup for a comforting meal

3. Berries

Berries like strawberries, raspberries, and blackberries are not only delicious but also high in fiber. Just one cup of raspberries contains an impressive 8 grams of fiber.

• Top your morning yogurt or oatmeal with fresh berries
• Blend frozen berries into a smoothie for a refreshing snack
• Bake berries into muffins or quick breads for a fiber-rich treat

4. Avocados

Avocados are a unique fruit that is high in both fiber and healthy fats. One medium avocado contains about 10 grams of fiber.

• Mash avocado onto toast for a quick and easy breakfast
• Add sliced avocado to your favorite sandwich or wrap
• Blend avocado into a creamy dressing or dip

5. Popcorn

Believe it or not, popcorn is actually a whole grain and a great source of fiber. Three cups of air-popped popcorn contain about 4 grams of fiber.

• Enjoy air-popped popcorn as a healthy snack
• Sprinkle popcorn with your favorite seasonings for added flavor
• Use popcorn as a crunchy topping for salads or soups

6. Quinoa

Quinoa is a gluten-free grain that is packed with fiber and protein. One cup of cooked quinoa contains about 5 grams of fiber.

• Use quinoa as a base for salads or grain bowls
• Add cooked quinoa to soups or stews for added texture and nutrition
• Make a quinoa breakfast porridge topped with fruit and nuts

7. Apples

An apple a day may keep the doctor away, and it’s no wonder why. One medium apple contains about 4.5 grams of fiber.

• Enjoy an apple as a portable snack on-the-go
• Slice apples and add them to salads or sandwiches
• Bake apples into pies, crisps, or other desserts

8. Prunes

Prunes, or dried plums, are a concentrated source of fiber. Just a half cup of prunes contains about 6 grams of fiber.

• Snack on a handful of prunes for a sweet and fiber-rich treat
• Add chopped prunes to oatmeal or yogurt
• Use prunes as a natural sweetener in baked goods

9. Chia Seeds

These tiny seeds pack a big fiber punch, with just two tablespoons providing about 10 grams of fiber. They’re also a good source of omega-3 fatty acids.

• Sprinkle chia seeds onto yogurt or oatmeal
• Add chia seeds to smoothies for a fiber and protein boost
• Make chia pudding by soaking the seeds in milk overnight

10. Artichokes

One medium artichoke contains an impressive 10 grams of fiber, making it one of the most fiber-rich vegetables out there.

• Steam artichokes and enjoy the leaves dipped in your favorite sauce
• Add artichoke hearts to salads or pasta dishes
• Blend artichokes into a creamy dip or spread

11. Pears

Pears are sweet and juicy fruit that are also high in fiber. One medium pear contains about 5.5 grams of fiber.

• Enjoy a pear as a portable snack on-the-go
• Slice pears and add them to salads or sandwiches
• Bake pears into pies, crisps, or other desserts

12. Flaxseeds

Flaxseeds are tiny seeds that pack a big nutritional punch. Just two tablespoons of ground flaxseeds contain about 4 grams of fiber.

• Sprinkle ground flaxseeds onto yogurt or oatmeal
• Add ground flaxseeds to smoothies for a fiber and omega-3 boost
• Use ground flaxseeds as an egg replacement in vegan baking

13. Brussels Sprouts

These tiny cabbages are not only cute but also packed with fiber. One cup of cooked Brussels sprouts contains about 4 grams of fiber.

• Roast Brussels sprouts with olive oil and your favorite seasonings
• Shred Brussels sprouts and use them as a base for salads
• Sauté Brussels sprouts with garlic and lemon for a simple side dish

14. Almonds

Almonds are a nuts that are high in both fiber and healthy fats. One ounce of almonds (about 23 nuts) contains about 3.5 grams of fiber.

• Snack on a handful of almonds for a satisfying and fiber-rich treat
• Add sliced almonds to oatmeal or yogurt for a crunchy topping
• Use almond butter as a spread on toast or in smoothies

15. Sweet Potatoes

Sweet potatoes are starchy vegetables that are also high in fiber. One medium sweet potato contains about 4 grams of fiber.

• Bake sweet potatoes and top with your favorite toppings
• Mash sweet potatoes and use as a base for casseroles or pies
• Slice sweet potatoes into wedges and roast for a healthy side dish

16. Dark Chocolate

Believe it or not, dark chocolate is actually a good source of fiber. One ounce of 70-85% dark chocolate contains about 3 grams of fiber.

• Enjoy a square or two of dark chocolate as a sweet and fiber-rich treat
• Melt dark chocolate and drizzle over fruit or nuts
• Use dark chocolate chips in baked goods for added fiber and flavor

Incorporating these 16 high-fiber foods into your diet is a delicious and effective way to boost your digestive health and overall well-being.

By making these simple dietary changes, you’re not just improving your gut health – you’re potentially reducing your risk of chronic diseases and enhancing your quality of life.

Source:

1. Harvard Health