Article Image

High Fiber Foods to Increase Your Digestive Health

10th April 2023

Fiber is an essential nutrient that plays an important role in maintaining our digestive health. It is a type of carbohydrate that our body cannot digest, so it moves through our digestive system relatively intact, promoting regular bowel movements and keeping us feeling fuller for longer. Despite its many benefits, most people don't get enough fiber in their diets. According to the American Heart Association, the average American adult only gets about half of the recommended daily intake of fiber, which is about 25-30 grams per day for adults.


A high fiber diet has numerous benefits for our health. Here are just a few reasons why you should consider adding more fiber to your diet:

  1. Promotes regular bowel movements: Fiber adds bulk to our stools, making it easier for waste to pass through our digestive system.
  2. Helps control blood sugar levels: Fiber slows down the absorption of sugar into the bloodstream, which can help prevent blood sugar spikes and dips.
  3. Lowers cholesterol levels: Soluble fiber has been shown to help lower LDL cholesterol levels, which can reduce the risk of heart disease.
  4. Helps with weight management: High fiber foods tend to be more filling, which can help you eat fewer calories overall.
  5. Reduces the risk of certain diseases: A diet high in fiber has been linked to a lower risk of certain diseases, including colon cancer, type 2 diabetes, and heart disease.


Now that we know why fiber is so important, let's take a look at some high fiber foods that you can add to your diet:

  1. Chia Seeds: Chia seeds are a great source of fiber, with 10 grams per ounce (28 grams). They can be added to smoothies, oatmeal, or yogurt for a nutrient boost. You can also mix them with water or almond milk to create a gel-like substance that can be used as a vegan egg substitute in baking.
  2. Quinoa: Quinoa is a versatile grain that is also high in fiber, with 5.2 grams per cup (185 grams). It can be used as a substitute for rice or pasta, or added to salads or soups for a nutrient-rich meal.
  3. Berries: Berries such as raspberries, blackberries, and blueberries are all high in fiber. One cup of raspberries contains 8 grams of fiber, while one cup of blackberries contains 7.6 grams. They make a great snack on their own, or can be added to smoothies, yogurt, or oatmeal.
  4. Avocado: Avocado is a great source of both fiber and healthy fats, with 10 grams of fiber per medium avocado. They can be mashed and used as a spread on toast, added to salads or sandwiches, or used as a creamy base for dips and dressings.
  5. Broccoli: Broccoli is a cruciferous vegetable that is high in fiber, with 5.1 grams per cup (91 grams). It can be roasted, steamed, or sautéed as a side dish, or added to stir-fries or soups for extra nutrition.

By incorporating these high fiber foods into your diet, you can reap the many health benefits of fiber while also enjoying delicious and nutritious meals.

To easily create a diet with foods high in fiber that fits your calories for weight loss or muscle gain goals, try AutoMealPlanner. It fits you food preferences and create a grocery list to make dieting hassle free.

Create and customize a meal plan that fits your macros instantly