Top 10 Fiber Foods to Include in Your Diet

By  //  February 25, 2022

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The one, the only, and the healthiest out there – fiber. We need it, our guts need it, and if your body lacks just a pinch of fiber in the system, you can be sure to greet constipation, fatigue, digestive rumbles, or tummy struggles.

We ought to chow down at least 28 grams of fiber. Guess how many grams Americans consume? No more than 16 grams, leaving us with gutted questions – is it that difficult to consume fiber? Or maybe people just don’t know the miraculous health benefits it can offer?

Fiber may sound like a mission impossible to find, that’s why we listed the top 10 high-fiber foods that will boost your gut health and help you achieve those weight goals!

Top 10 Fiber-Blasters

Broccoli

Yeah, we could’ve started the list from something more delicious, but broccoli is scientifically proven to make you extremely healthy. It is rich in many nutrients, especially when it comes to fiber. Only 5 grams of broccoli will positively impact and boost the bacteria in the gut, which will help your gut stay healthy and balanced. And it makes you regular!

Avocados

They may taste bland and seem to be a punch of healthy fat, but avocados sure change things in the gut ecosystem. Also, they basically go well with anything – salads, toasts, sandwiches, bagels, guacamole. There are 10 grams of fiber in 1 cup of avocados. 

Psyllium husk 

If you’re not in the mood for vegetables, try psyllium husk. It’s not a fruit nor a whole-grain meal. But it does miracles to your digestive system. A couple of tablespoons a day will keep you solid and regular! You can find it in bigger supermarkets in a husk, powder, or pill form.

Struggling with building a high-fiber diet is no joke. A well-balanced diet that includes plenty of whole plant foods is the best way to get all of the nutrients your body needs to function at its best, including fiber. But that’s not always possible with our day-to-day busy, demanding schedules.

Maybe try resorting to supplements?

There are fiber supps like ColonBroom that help increase your daily fiber intake. One scoop of ColonBroom’s sugar-free powder gives you 4 grams of dietary fiber per serving. AND its main ingredient is psyllium husk, which helps beat hunger pangs and makes your stool god-like powerful with 0 toxins.

Nuts

All nuts have different health benefits. In general, we must include nuts in our diet as they are good sources of healthy fat, fiber, and protein. Eating nuts helps lower bad cholesterol, keeps our heart healthy, and helps in weight control. Here we’re talking about raw nuts, not fried and processed or sugar-coated ones. Nuts are a calorie-dense food, so they should be eaten in moderation.

Bananas

Bananas are a lifesaver: they add a bit of delicious flavor and texture without the guilt of other sweeteners. Plus, they’re versatile – you can make ice cream with them, mix them into yogurt, delicious with peanut butter, etc. The longer it ripes, the more fiber (i.e., multiple sugars chained together) gets converted into glucose/fructose. 

Lentils

In other words, the forgotten food of bulking. You might have more gas than Saudi Arabia if you go for lentils (don’t overdo more than one cup, aim for less). But nothing beats their fiber benefits for you. They’re typically meat-free, and a hearty bowl of lentils can make a fantastic meal that is not only delicious but also cheap and bursting with flavor and wholesomeness.

Chickpeas

One cup of chickpeas contains 12.5g of dietary fiber, which is already a handful of the recommended daily fiber intake. Since they’re packed with fiber, they promote weight loss, and help control blood sugar. Chickpeas are cost-effective, nutritious, simple, time-efficient, and purely a good source of protein and fiber.

Popcorn

Popcorn is a super snacky way to be constipation-free and to aim for that daily fiber intake. Popcorn by itself is healthy; it’s the oil and fat it gets cooked in or added for seasoning that adds calories. Stay away from the pre-buttered microwave stuff, though. Use an air popper and canola oil and seasoning to give it flavor.

Strawberries

Fruits and berries might have some natural sugar, but they also have a lot of vitamins and antioxidants that are immensely beneficial. Low in sugar, high in fiber – they are a perfect option for a smoothie (even beat bananas and blueberries in that department). Have it in moderation, though – maybe a handful a day – and you should be fine.

Oats

You can never go wrong with oats. They’re the top healthiest fiber source of whole grains: packed with nutrients, minerals, and antioxidants. If you don’t like the bland, puffed-up consistency, try soaking them overnight – you can use any nut/plant milk, fruit juice, or even water (maybe add some lemon rind or something).

You can add fresh or dried fruits, nuts, nut butter, seeds, chia, cacao nibs, coconut yogurt, grated apple, whatever you wish. Soak them overnight, eat hot or cold, add more fresh fruit, a splash of maple syrup – yum!

Add a portion or two of the listed foods, and you should be golden. Your gut will thank you later!

Hold Up, Can We Get Back to… What Is Psyllium?

Psyllium fiber, like the one found in ColonBroom, is a soluble, jello-type fiber. It works like a pumped-up vehicle to absorb water in the stomach and gut, bulk up the stool, and help digested food slide through the intestine with zero effort. 

Psyllium is the best remedy for IBS. Symptoms such as stomach discomfort, cramps, and bloating subside after 15–30 minutes of drinking two big glasses of water with three tablespoons of psyllium. It frequently alleviates constipation and always alleviates diarrhea. It also aids in the treatment of elevated cholesterol. 

Though it’s critical to choose the appropriate sort, brands range from highly gritty and difficult to swallow to a lot finer, almost powder-like consistency. What you prefer is entirely up to you. However, if you prefer a lovely strawberry flavor with the same beneficial benefits, choose ColonBroom. It offers a monthly selection and a healthy gut cleansing plan according to your biometrical data.

Bottom Line

Fiber is not that scary after all. And all the health benefits are easily found in the nearest local store – not even at astronomical prices. Depending on your health goals and aims – weight loss, balanced blood sugar levels, better bowel routine, better sleep and mood – try to incorporate more than 20g of fiber in your daily menu.

You are always better off getting your fiber through natural means. Seeds, legumes, lentils, etc. They have a lot more vitamins and nutrients than, for instance, fiber supplements. Also, if you are not getting enough fiber daily right now, don’t go all-in on fiber. Your body has to adapt to it, so slowly increasing your fiber intake over time is a lot safer.