The Top 10 High-Fiber Foods for Optimal Gut Health
The body needs fiber to function. Kristin Kirkpatrick, MS, RDN, owner of KAK Consulting and former lead nutritionist at Cleveland Clinic Wellness Institute, says, “Adequate fiber consumption can help reduce the risk of obesity, type 2 diabetes, heart disease, and certain cancers,” according to several studies.
“It can also help with weight management and optimal gut health.” According to 2019 research, the incidence of coronary heart disease, type 2 diabetes, and colon cancer dropped by 5 to 27 percent for every 8 grams of dietary fiber consumed daily.
Types of Fiber and Their Health Benefits
Foods include two types of fiber: soluble (they swell in water) and insoluble (they don’t). Both are essential for overall health and are best acquired through diet, according to Kirkpatrick. “I tell my patients to avoid any plant that has been stripped of fiber (think: juice, white bread, and white rice), and always look for nutrient-rich options whenever you can—that means keeping skins on your apples and throwing some seeds into that salad.”
A significant factor in enhancing gut health is fiber. According to a 2020 study, foods high in fiber had a positive effect on the gut flora, and diet and gut health were strongly correlated. Kirkpatrick claims that gut bacteria digest fiber and then transform it into short-chain fatty acids, which have been linked to several health advantages. “In addition to consuming plenty of fiber, individuals may also consider supplemental probiotics as well to improve gut health,” she says.
According to Kirkpatrick, these ten foods are the finest sources of fiber.
1. Blackberries
In terms of both flavor and nutrients, blackberries are among the greatest berries you can consume. “In addition to their fiber content, blackberries boast the deepest hues in the berry family,” says Kirkpatrick. According to studies, a plant’s darker color or hue indicates that it has more anthocyanins and, thus, greater health advantages. “Though all berries provide benefits (especially to the brain), blackberries have an extra boost of color that may yield added benefit.”
- Fiber content: 7.5 grams of fiber per cup
2. Oats
Because they include both soluble (the oat) and insoluble (the husk) fiber, oats offer a double whammy of fiber. “That means they help move bulk out of the body and help lower cholesterol, as well,” Kirkpatrick explains. “Also, while ready-to-eat cereals are often high in fiber, oats (and oatmeal) beat them out in a study showing that they were superior in controlling appetite and thus weight.” Additionally, they lack the additional sugar found in many cereals.
- Fiber content: 4 grams of fiber per half cup
3. Popcorn
Popcorn is one of the best foods for antioxidants and is strong in fiber. Popcorn may have more antioxidants than other fruits and vegetables, according to one research. The secret to preparing healthy popcorn, according to Kirkpatrick, is to air pop it or cook it in coconut or avocado oil. You may also use other nutrient-dense ingredients, such as some cinnamon or turmeric, nutritional yeast, or a drizzle of olive oil.
- Fiber content: 6 grams of fiber per two tablespoons of uncooked popcorn
4. Beans
A little portion of beans has a significant quantity of fiber, making them a powerhouse of fiber content. Additionally, for people who either don’t know how to make them or prefer pasta to bean meals, bean-based noodles (like Banza), which are made only of beans and water, can be an excellent substitute. “What I love about beans is that they’re one of the only sources of fiber that also packs a serious protein punch,” adds Kirkpatrick. “In addition, beans have been identified as a major player in helping reduce the risk of heart disease.”
- Fiber Content: Varies by type of bean
5. Avocado
Who doesn’t enjoy guacamole on tortilla chips, toast, or tacos? Avocados also contain fiber, and research indicates that they can help control blood sugar and weight. They are also excellent for avoiding hangovers. Win, win!
- Fiber content: 10 grams of fiber per avocado
6. Pistachios
Pistachios make a fantastic snack, particularly if you’re looking for something crunchy and satisfying without the carbohydrates. Pistachios have been shown in studies to lower stress and cholesterol, aid in weight reduction, and perhaps contain more antioxidants than other nuts, according to Kirkpatrick. According to some research, pistachios are superior to other nuts when it comes to intestinal health.
- Fiber content: 3 grams of fiber per quarter cup
7. Lentils
“Lentils have similar benefits to other beans—they reduce your risk of heart disease and help you manage your weight—but a 2019 study found that replacing potatoes or rice with lentils could result in a significant improvement in blood sugar control,” says Kirkpatrick. According to the study, lentils may prevent the absorption of glucose by inhibiting certain enzymes.
- Fiber content: 7.8 grams of fiber per half cup
8. Collard Greens
“Collard greens are one of my favorite foods to recommend to patients since they happen to be one of the best sources of plant-based calcium,” claims Kirkpatrick. Because they wilt down, they are very simple to include in a casserole, soup, or even eggs in the morning. Additionally, collards have been linked to better eye health and a lower incidence of colon cancer.
- Fiber content: 1.4 grams of fiber per cup
9. Brussels Sprouts
Another cruciferous vegetable that is high in prebiotics is Brussels sprouts. Probiotics thrive when prebiotics are present, which enhances gut health in general.
- Fiber content: 3.3 grams of fiber per cup
10. Almond Flour
Don’t forget about flour while thinking about the best ways to acquire fiber. According to Kirkpatrick, almond flours offer one of the finest mixes of being rich in fiber, low in carbohydrates, and high in nutrients. It’s also a fantastic source of magnesium and vitamin E.
- Fiber content: 3 grams of fiber per quarter cup
By including these high-fiber foods in your diet, you can help optimize your gut health, improve digestion, and reduce the risk of several chronic diseases. Make sure to vary your fiber sources to reap all the benefits these foods have to offer!