The Best High-Fiber Foods For Gut Health

Many studies have shown the positive impact of a high-fiber diet. Benefits include protection against heart disease, better gut health, weight management, reduced risk of diabetes, and more. Although fiber is known for its health benefits, some experts estimate only 5% of the population eats an adequate amount of fiber daily.

If you’re struggling with adding fiber to your diet, here are a few high-fiber foods you can include in your meal prep this week so you can start seeing the benefits of this superfood!

Why is fiber so important?

Dietary fiber passes through your digestive tract largely undigested until it reaches the colon or large intestine where some fibers are fermented by microbiota. A high-fiber diet can normalize bowel movements, soften stool and help maintain bowel health. 


  • Pears
  • Strawberries
  • Bananas
  • Oranges
  • Blackberries
  • Raspberries
  • Apples

Grains and Legumes

  • Quinoa
  • Oats
  • Popcorn
  • Whole Grains
  • Lima Beans
  • Black Beans
  • White Beans
  • Kidney Beans
  • Lentils
  • Chickpeas

Seeds and Nuts

  • Pecans
  • Pistachios
  • Almonds


  • Potatoes (with skin)
  • Avocado
  • Broccoli
  • Leafy Greens (cooked)
  • Brussels Sprouts
  • Asparagus 

If you aren’t able to incorporate these foods into your diet due to food preferences or allergies, you can also consider taking Resistant Starch Prebiotic Fiber each morning. Prebiotics are the preferred food source for healthy bacteria (probiotics), which are necessary to break down food and absorb nutrients.

It’s important to remember that adding more fiber to your diet can lead to constipation. Be sure to slowly start adding more fiber to each meal to avoid adverse side effects. Your body will slowly adjust to being able to handle additional fiber intake. 

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