Best Sources for Fiber
Fiber is one of the most underrated nutrients when it comes to health. It keeps your digestive system running smoothly, helps regulate blood sugar, and keeps you full longer, which can make weight loss much easier. Most adults need between 25 and 38 grams of fiber a day, but many fall short. Adding more high-fiber foods to your diet is a simple way to improve digestion and stay on track with your health goals.
Here are 11 of the best high-fiber foods for better digestion and weight loss.
1. Lentils
One cup of cooked lentils has around 15 grams of fiber and almost 18 grams of protein. Lentils are excellent for digestion since the fiber feeds good gut bacteria. Their protein also helps you feel full, making them a great weight-loss food.
2. Chickpeas
Chickpeas offer about 12 grams of fiber per cup when cooked. They’re versatile—toss them in salads, roast them for a snack, or blend into hummus. Their mix of fiber and protein keeps hunger at bay while supporting steady digestion.
3. Black Beans
A cup of black beans contains around 15 grams of fiber and a hefty dose of plant-based protein. They’re rich in resistant starch, which slows digestion and supports stable blood sugar, both key for weight control.
4. Oats
A cup of cooked oats provides 4 grams of soluble fiber, specifically beta-glucan, which helps lower cholesterol and keeps your digestive system moving. Oats are filling, low in calories, and perfect for breakfast or snacks.
5. Apples
A medium apple gives about 4 grams of fiber, much of it soluble pectin. This type of fiber helps improve digestion and gives you a feeling of fullness without adding many calories. Keep the skin on for the maximum fiber benefit.
6. Pears
One medium pear contains 5-6 grams of fiber, making it one of the most fiber-rich fruits. Pears are especially hydrating and gentle on digestion, perfect if you want a sweet but filling snack.
7. Avocados
A medium avocado has around 10 grams of fiber along with healthy monounsaturated fats. The combination improves satiety and keeps digestion regular. Adding avocado to meals helps you feel satisfied longer.
8. Chia Seeds
Two tablespoons of chia seeds deliver about 10 grams of fiber. They expand when soaked, forming a gel that’s great for digestion. Chia seeds also contain omega-3s that reduce inflammation and support gut health.
9. Broccoli
One cup of cooked broccoli contains around 5 grams of fiber along with vitamin C, vitamin K, and antioxidants. Its fiber content helps promote healthy bowel movements, while the low calorie count makes it great for weight loss meals.
10. Sweet Potatoes
One medium sweet potato has 4 grams of fiber, mostly insoluble, which adds bulk to your stool and prevents constipation. They’re nutrient-dense and keep you full without being calorie-heavy.
11. Raspberries
A cup of raspberries contains an impressive 8 grams of fiber for just 65 calories. They’re one of the most fiber-packed fruits you can eat, making them a smart choice for snacking or topping yogurt and oatmeal.
Final Thoughts
Adding more high-fiber foods into your day doesn’t just help your digestion; it makes weight loss feel more natural by keeping you full, steadying your blood sugar, and improving overall gut health. Lentils, oats, fruits, vegetables, and seeds are all easy to work into meals or snacks.
