• Jennifer Gunter

10 Fiber Rich Foods for Gut Health



If you’re asking yourself why you need to eat foods that are rich in fiber, keep reading and you'll be convinced.


Fiber can help you lose weight or maintain a healthy weight. It can also reduce your risk for developing diabetes and heart disease. Fiber is important for keeping a healthy gut because it feeds the good bacteria in our gut (probiotics)!


And we all know the main reason to eat a lot of fiber and that is to stay regular in the bathroom! No one likes being backed up. If you need even more reasons to consume more fiber check out this article.


If you struggle with keeping track of the foods you eat, try using the app MyFitnessPal. It allows you to enter the food you ate and see just how much protein, fiber, fat, and calories you are consuming! It can be very helpful when you’re trying to increase your fiber consumption.


The 2020 Dietary Guidelines suggest that adults should consume at least 28 grams of fiber per day, while the average American gets about 16 grams a day.


It’s worth noting that increasing your fiber consumption dramatically in a short period of time can give you cramps and gas. Try adding a new fiber rich food into your diet and see how that works for you. If you don’t have any ill effects, keep slowly adding more.


Keep these foods on hand to easily add some filling fiber into your diet on the daily!

10 Fiber Rich Foods for Weight Loss


1. Chickpeas

We all know beans are high in fiber, but sometimes we forget about chickpeas! Chickpeas have 6.9 grams of fiber for every 100 grams.


Chickpeas are a great addition to salads, side dishes, and stews. I love sautéing chickpeas in olive oil with smoked paprika. Stay tuned for some recipes featuring chickpeas in the near future!


2. Chia seeds


Chia seeds have 4.8 grams of fiber per tablespoon!


Chia seeds sprinkled on oatmeal is a great way to up fiber content. I like to add a few tablespoons of chia seeds to my smoothies for extra fiber, protein, and good fat.


3. Raspberries


Raspberries have 8 grams of fiber per cup.


Raspberries are one of my favorite fruits! They don’t tend to last very long fresh, so sometimes I like to buy frozen raspberries and keep them on hand for smoothies and to put in my oatmeal.


4. Apples


A small apple has 4.4 grams of fiber.


Apples and peanut butter make a great high fiber, protein-filled afternoon snack.


5. Oatmeal


Oatmeal has 5 grams of fiber per ½ cup.


Oats are a great way to add fiber, protein, and healthy carbs to your diet. I like to have oatmeal with bananas, almond butter, chia or hemp seeds, maple syrup, cinnamon, and milk.


6. Whole wheat pasta

Whole wheat pasta has 5 grams of fiber per cup.


Regular pasta doesn’t contain that much fiber and can leave you feeling hungry shortly after eating it. Whole grain pasta however will keep you satisfied for much longer.


7. Pumpkin seeds


A ½ cup of raw pumpkin seeds contains 12 grams of fiber.


Roasted pumpkin seeds make a great snack or topping for salads.


8. Popcorn


A cup of air-popped popcorn has 1.2 grams of fiber.


Who doesn’t like snacking on popcorn? There are so many healthy options for popcorn out there that aren’t loaded with fat. I personally like Orville Redenbacher Smart Pop! Some brands of popcorn can be high in fat so just be mindful of that.


9. Sweet potato


A medium sized sweet potato without the skin contains 4 grams of fiber.


Sweet potatoes are also high in beta-carotene an antioxidant that protects against cancer.


10. Avocado


Avocados contain 9.8 grams of fiber per cup.


Avocados go great with toast, eggs, chili, and of course we all love tortilla chips with guacamole!


Below is an info-graphic I created just for you! I hope this helps you increase your fiber consumption! Simply right click the image and click save. You can even print it out and hang it on your fridge for a daily reminder to eat more fiber!

By: Jennifer Gunter