9 Fiber-Rich Foods Health Experts Say You Should Be Eating Regularly For Healthy Digestion And A 'Happy Gut'

Maintaining a healthy gut is essential for overall well-being, and one of the most effective ways to achieve this is by incorporating fiber-rich foods into your diet. Fiber plays a crucial role in digestion, promoting regular bowel movements, feeding beneficial gut bacteria, and preventing various digestive disorders. Luckily, there are plenty of tasty, fiber-packed foods you can add to your meals every day.

To discover some of the best options, we spoke to health experts Dr. Michael O. McKinney, a physician specializing in nutrition and gut health from Healthy Outlook, Trista Best, registered dietitian, Clara Lawson, RDN, and Alanna Kate Derrick, sports nutrition coach. Find their top recommendations below.

1. Oats

Oats are packed with benefits. They are an exceptional source of soluble fiber, particularly beta-glucan, which is beneficial for digestion and overall gut health. "Oats provide an exceptional source of soluble fiber, especially beta-glucan that is gummy in the intestines, reducing digestion and stabilizing blood sugar levels," explains Dr. McKinney. This type of fiber not only aids digestion but also feeds beneficial intestinal bacteria. To include oats in your diet, start with oatmeal in the morning or add oat bran to smoothies or yogurt.

2. Chia Seeds

Ultra-healthy chia seeds are incredibly rich in both soluble and insoluble fiber, making them a powerful food for digestive health. "Chia seeds expand by holding water and gel form aiding distressed stool through their regular bowel movements," says Dr. McKinney. Additionally, chia seeds contain omega-3 fatty acids, which have anti-inflammatory properties. You can easily incorporate chia seeds into your meals by sprinkling them into salads, blending them into smoothies, or preparing chia puddings.

3. Lentils

"Lentils are excellent sources of both fiber and protein, particularly good for gut health because they have prebiotic effects that nourish the development of healthy bacteria within intestines," Dr. McKinney notes. Lentils are versatile and can be included in soups, stews, salads, or served as a side dish.

4. Apples

Apples are rich in pectin, a soluble fiber that is linked to improved gut health. "Pectin is linked to better gut health by increasing the amount of butyrate, which is a short-chain fatty acid responsible for nourishing friendly bacteria in the gut and reducing inflammation," explains Dr. McKinney. Consuming an apple a day or adding it to your breakfast oatmeal or yogurt can help you reap these benefits.

5. Broccoli

"Broccoli has plenty of fibers; additionally, it contains sulforaphane, which has anti-inflammatory properties that help protect the digestive system from getting inflamed and support its normal functioning," Dr. McKinney advises. To include broccoli in your diet, steam or roast it as a side dish, or use it in stir-fries and salads.

6. Artichokes

Artichokes are an excellent high-fiber food with numerous benefits for digestive health. "One medium-sized artichoke contains about 10 grams of fiber, making it one of the highest fiber vegetables," says Registered Dietitian Lisa Richards. The fiber in artichokes promotes regular bowel movements, reduces constipation, and aids in preventing digestive disorders such as diverticulitis. Additionally, artichokes contain inulin, a prebiotic that promotes the growth of beneficial gut bacteria, and antioxidants that contribute to overall health. Incorporating artichokes into your diet can help increase fiber intake, improve digestive health, regulate blood sugar levels, and provide other health benefits.

7. Berries

The health benefits of berries are plentiful, and that's largely thanks to their incredible fiber content. When they taste so amazing, what's not to love? "Berries make a delicious high-fiber dessert or addition to overnight oats, parfaits, etc," Derrick says. "Raspberries contain an impressive 8g of fiber per cup. The antioxidants in berries also help reduce inflammation that can cause belly bloat." Eat 'em by the handful if you please—we know we do.

8. Whole grains

Whole grains are a crucial part of any balanced diet, especially if you're looking to up your fiber intake and shed pounds. It's always a good idea to skip refined carbs whenever possible and reach for things like oats, brown rice, quinoa, and whole wheat bread.

"These complex carbs take longer to break down compared to refined grains, keeping you satisfied while pushing out waste more efficiently," Derrick explains. Got it!

9. Bananas

A great source of lasting energy, bananas are one of the best fibrous carbs to include in your day-to-day diet for a faster metabolism and less bloating. There’s a common misconception that because bananas are higher in calories than most fruits that they’re not good for you, but in fact they can provide more lasting energy than most, making them a great addition to your diet for weight loss. “There is a strong association between higher fiber intake and lower body weight. This is so since the body requires more time to digest fiber. For this reason, eating fiber keeps you full for a longer time and one doesn’t feel hungry and therefore, it becomes easier to avoid unhealthy snacking,” notes Lawson.

For bananas in particular, you’ll find that green bananas are actually the best option for weight loss, improving satiety over time. “Green unripe bananas might be more beneficial for losing weight since they have resistant starch, which is a carbohydrate that doesn’t digest easily. Eating two bananas regularly in your breakfast is highly recommended after 2 glasses of water,” says Lawson. Pair your banana with a source of protein such as eggs in the morning and you have a filling and delicious breakfast perfectly tailored for weight loss.

Bottom line

Eating a variety of fiber-rich foods is essential for maintaining a healthy digestive system and a happy gut. Starting with small portions and gradually increasing your intake will help your bowel adjust to the higher fiber levels. Aim for the recommended 25-30 grams of fiber each day to experience the full benefits of these nutritious foods. By incorporating oats, chia seeds, lentils, apples, broccoli, and artichokes into your regular diet, you can significantly improve your digestion, support gut health, and enhance overall well-being.