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Top 10 foods high in fiber that support a healthy digestive system

Dietary fiber has an important function in maintaining a healthy, balanced diet, and its significance cannot be emphasized. It’s the unsung hero that promotes healthy digestion, controls blood sugar, and enhances general wellbeing. The top ten high-fiber foods that not only provide your meals with a plethora of tastes and textures but also carry a nutritious punch are revealed in this article.

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Whether used in salads, soups, or stews, lentils and other legumes are an easy way to add fiber to your meals. For example, steamed soybeans, or edamame, are a great source of fiber for a snack. The amount of fiber in one cup of cooked lentils is about 14.5 grams. These legumes also provide a plant-based source of protein. Research suggests that adding beans or bean flours to baked items can still result in cakes of excellent quality, which is why some bakers have started doing so.


Nuts offer a significant quantity of fiber in addition to a wealth of protein and healthy fats. For example, a single serving of almonds and sunflower seeds has more than three grams of fiber. Reaching the FDA’s recommended daily consumption of 25 grams for women and 38 grams for men can be greatly aided by this. It is best to choose raw or dry-roasted nuts instead than prepackaged ones, which are sometimes fried in oils, which may add unnecessary calories. Furthermore, nut butters have the potential to be a significant dietary fiber source.


This vegetable is frequently identified as having high fiber content. It is a cruciferous vegetable since it is a member of the Brassica genus of plants, which also includes kale, cauliflower, and cabbage. This categorization suggests that it includes more than simply fiber; it provides a range of nutrients. Studies reveal that a single cup of broccoli has around 2.4 grams of fiber. This can positively influence gut health by fostering good gut flora, hence promoting a well-balanced and sound digestive system.


Potatoes come in a variety of varieties, including the traditional white potato, sweet potatoes, red potatoes, and purple potatoes. All of these potatoes are great providers of fiber. One medium potato in its skin may provide over three grams of fiber. Though often associated with less nutrient-dense versions such as fries and chips, potatoes provide several health advantages when cooked without frying in oil or using too much salt.


In addition to being high in antioxidants, berries are also high in dietary fiber. Three quarters of a cup of fresh blueberries yield three and a half grams of fiber; a cup of frozen, unsweetened blueberries contains almost the same amount of fiber. Similar high-quality dietary fiber sources include raspberries, strawberries, and blackberries. Berries also have the benefit of having few calories by nature, which improves their nutritional profile even further.

Dried Fruit

Rich in nutritional fibre, dried fruits like dates, figs, and prunes are typically recommended for those who occasionally have constipation. Sorbitol, a naturally occurring sugar found in several fruits, may help to encourage regular bowel motions and improve comfort. But too much might cause cramps or diarrhea, so it’s best to start with a modest amount and see how your body reacts after digestion before drinking bigger amounts.


Avocados are quite adaptable and go well with bread, salads, entrĂ©es, and eggs, among other foods. Although avocados are frequently commended for their abundance of good fats, it’s important to remember that they also contain around 10 grams of fiber per cup.


The proverb “an apple a day keeps the doctor away” may not be totally true, according to studies. On the other hand, apples can increase your daily fiber intake. Apples come in a range of sizes, but usually provide about 3.5 grams of fiber per apple.

Whole Grains

Real whole grains are high in fiber and may be found in oats, brown rice, whole wheat bread, and whole wheat pasta. The Food and Drug Administration states that for a food product to be considered a legitimate whole grain product, whole grains must be mentioned as the first ingredient on the box. This is an important fact to keep in mind.


One gram of fiber is included in one cup of popcorn. This food is regarded as a whole grain that, when eaten unprocessed and without butter, can help curb cravings while providing a healthy amount of fiber.