10 High-Fiber Foods for a Good Gut Feeling
The world of nutrition is full of fad diets and superfoods that claim to transform your health. Apart from the exotic ingredients, there is one food group that is quietly doing wonders for your body. It improves your digestion while making you feel lighter and even lowers your cholesterol: fiber!
When you think of high-fiber foods, you might picture bland bran, cereals, or your grandparent’s favorite snack, but they are often much more interesting (and delicious). They are not glamorous or trendy, but fiber-rich foods are the unsung heroes of nutrition.
You may have already heard how high-fiber foods are good for your gut and prevent constipation, but they have many more health benefits that are not widely discussed.
Benefits of Fiber
Soluble fiber acts like a sponge, soaking up bad cholesterol, and keeping your heart in tip-top shape by reducing blood pressure and inflammation.
High-fiber foods keep you full through the day, without packing on unnecessary calories, making them essential for a weight-loss meal plan.
If you are diabetic, fiber helps you slow sugar absorption in your body. Even if you don’t suffer from diabetes, fiber can help you prevent it.
Fiber isn’t simply absorbed by your body like other nutrients in food. Instead, it becomes food for beneficial bacteria in your gut. In return, they produce short-chain fatty acids and other byproducts that promote gut health.
Fiber can help you live longer. Certain research shows that a healthy amount can reduce the risk of cancer.
With all of these benefits and more, we have to give this underrated hero of nutrition its due. So grab a snack (especially one loaded with fiber) because in this article we are listing 12 tasty high-fiber foods that will transform your health.
Grains
Whole-wheat Pasta
If you are on a low-carb diet, you might question this one, but you might want to reconsider. Whole-grain pasta is packed with nutrients like protein, zinc, vitamin B, anti-oxidants, and of course, fiber! It’s a good reason to indulge in a pasta night with some whole-wheat spaghetti or penne.
Serving Size (grams): 151 | Total Fiber (grams): 6
How to eat: Check out this recipe for whole-wheat penne from the Providence Journal.
Oats
Oats are a classic breakfast food rich in both soluble and insoluble fiber. It reduces cravings and keeps you full throughout the day. It’s a great inclusion to any weight-loss diet plan.
Serving Size (grams): 234 | Total Fiber (grams): 4
How to eat: Stirring oats in yogurt along with some fruits is a great snack to add to your high-fiber diet and it will give you all the benefits of probiotics.
Popcorn
The fiber you can get from popcorn can make it a healthy snack when it’s all-natural and not doused in butter like at the movie theatre. It’s a great way to satisfy cravings while adding fiber to your diet.
Serving Size (grams): 24 | Total Fiber (grams): 3.5
How to eat: Pro tip: you can sprinkle some grated parmesan cheese, dry herbs, and garlic on top of your popcorn and enjoy!
Brown Rice
Just like whole-grain pasta, whole-wheat rice is a great source of fiber and it’s much less processed than regular white rice. If you’re conscious of your health and fitness, switching to brown rice might be a good idea.
Serving Size (grams): 195 | Total Fiber (grams): 3.5
How to eat: Top brown rice with eggs, salsa, avocados, and black beans for a healthy and delicious breakfast.
Vegetables
Broccoli
Broccoli is known for being “the fiber vegetable”. It belongs to the cruciferous species of vegetables, along with cauliflower and kale, which are all an excellent source of fiber. It’s a great choice because you can add it to pretty much anything for some veggie flair.
Serving Size (grams): 156 | Total Fiber (grams): 5
How to eat: Here is a delicious recipe for Garlic Parmesan Roasted Broccoli.
Fruits
Apples
The old saying about how this fruit keeps the doctor away probably comes from the fact that it is so rich in fiber. They are also rich in antioxidants, vitamin C, vitamin K, and Potassium. Make sure you leave the skin on since it contains a lot of nutrients.
Serving Size (grams): 182 | Total Fiber (grams): 3
How to eat: Sliced apples go great with a little peanut butter so you can get some protein along with your fiber. Peanut butter is also a great source of protein for vegans.
Bananas
Bananas are just chock full of great health benefits. Not only are they an excellent source of fiber, but the starch in bananas absorbs water to help with healthy bowel movements. They’re also an amazing source of Potassium.
Serving Size (grams): 118 | Total Fiber (grams): 3
How to eat: Blend a frozen banana with some yogurt, ground cinnamon, and some vanilla protein powder for a delicious protein shake. Share this with your “gym bro” friends and make their day.
Avocados
Yes, that’s right. Avocados are technically fruits since they have flesh and seed. There’s a reason they are so popular. They’re extremely tasty, versatile enough to be used as a condiment, and have a good amount of healthy fats and fiber.
Serving Size (grams): 180 | Total Fiber (grams): 8
How to eat: Spread it on toast with some salt, pepper, and a fried egg (you can skip this for a vegan-friendly avocado toast).
Strawberries
Strawberries are a great choice to satisfy your sweet tooth for a healthy dessert. Along with fiber, they contain vitamin C, manganese, and antioxidants.
Serving Size (grams): 144 | Total Fiber (grams): 3
How to eat: Try a strawberry smoothie!
Conclusion 
Fiber is not just for gut health and healthier bowel movement, but one of the most overlooked parts of a well-balanced diet. Many of the foods containing fiber are rich in carbohydrates which keep you full through the day. Its long-term health benefits cannot be understated. Most foods rich in fiber are also vegan-friendly and suited to most people’s dietary needs. They will keep you satiated, fuel your workouts, and help you maintain a healthy gut.
