10 High-Fiber Foods to Eat for Better Digestive Health

Fiber is without a doubt one of the most talked-about nutrients of recent years…and for good reason! This complex carbohydrate carries out a variety of important roles in the body, which is why healthcare professionals are always encouraging us to eat as much of it as we can. Read on to learn about how fiber benefits the body, as well as some of the best high-fiber foods to reach for!

What Does Fiber Do?

“Fiber is a type of carbohydrate found in plant-based foods that our bodies can’t fully digest. Unlike other carbs, fiber passes through the digestive system mostly intact, helping to support healthy digestion,” says Charleston-based registered dietitian Lauren Manaker MS, RDN. 

Fiber also supports blood sugar regulation, cholesterol levels, and digestion, and promotes satiety as a nutrient that takes longer to digest. This could aid in weight management through managing cravings and discouraging overeating. But the impressive benefits don’t end there. “Fiber-rich diets are also known to lower the risk of chronic conditions like heart disease, type 2 diabetes, and even certain cancers,” says Manaker.

Fiber is primarily broken down into two groups: soluble and insoluble. 

Soluble Fiber

“Soluble fiber dissolves in water and acts like a sponge. When eaten, it creates a sticky bolus (a small gel-like mass) that helps lower blood glucose and cholesterol levels. It also works with your liver to escort excess hormones, like estrogen and testosterone, from the body,” explains Meggie Connelly MS, RDN, LDN, registered dietitian and culinary nutritionist specializing in polycystic ovary syndrome. Soluble fiber also supports digestion, and is particularly effective in treating and preventing diarrhea. Plus, soluble fiber acts as a prebiotic, or food for the healthy bacteria in our gut microbiome—a colony of over a trillion microorganisms living in the colon. The microbial community influences our health in a plethora of ways, including boosting brain and immune health (as well as digestion).

Insoluble Fiber

Insoluble fiber, however, does not dissolve in water. “Instead, it adds bulk to your stool, making it easier to pass and supporting bowel health,” Manaker shares. In turn, it’s an excellent solution (when consumed with plenty of water) for constipation, illustrating how both types of fiber play unique but complimentary roles in improving digestive health. “Fiber is often referred to as ‘nature’s broom’ because it helps sweep things along in your gut,” Manaker adds.

10 Foods High in Fiber

According to the Dietary Guidelines for Americans, adults should ideally aim to consume between 25 and 35 grams of fiber per day. This is inclusive of both soluble and insoluble fiber—and thankfully, the majority of fiber-rich foods contain some of both. Most Americans generally need to work towards these goals, as an estimated over 90 percent of the population aren’t getting enough fiber. “A key tip with fiber is to increase your intake gradually. Jumping in too quickly can lead to bloating or discomfort, so take it slow and be sure to drink plenty of water, as fiber needs fluid to do its job effectively,” Manaker advises.

The best way to meet your daily fiber requirements is through whole foods over dietary supplements. Whole foods typically offer a range of other important nutrients that encourage other facets of overall health, whereas many supplements don’t. Plus, there are plenty of accessible and delicious high-fiber foods widely available at grocery stores nationwide. Here are 10 of our favorites: