Gut check: 10 High-fiber foods to add to your diet to support digestive balance

Apr 17, 2024

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Legumes

Beans, lentils, chickpeas, and peas are excellent sources of fiber. They also provide protein and various vitamins and minerals.

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Whole Grains

Foods like oatmeal, brown rice, quinoa, barley, and whole wheat pasta contain soluble and insoluble fiber, which promotes regular bowel movements and supports a healthy gut.

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Fruits

Berries (such as raspberries, strawberries, and blackberries), apples, pears, oranges, and kiwi are high in fiber and packed with vitamins, minerals, and antioxidants.

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Vegetables

Dark leafy greens like spinach, kale, and Swiss chard, as well as cruciferous vegetables such as broccoli, cauliflower, and Brussels sprouts, are rich in fiber and beneficial for gut health.

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Nuts and Seeds

Almonds, chia seeds, flaxseeds, and pumpkin seeds are good sources of fiber, healthy fats, and other nutrients that support digestive health.

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Whole Grain Bread

Opt for whole-grain bread over refined white bread to increase your fiber intake. Look for bread labelled as "100% whole grain" or "whole wheat."

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Avocado

Avocados are not only rich in fiber but also contain healthy fats that can help keep your digestive system running smoothly.

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Sweet Potatoes

Sweet potatoes are packed with fiber, vitamins, and antioxidants. They can be roasted, baked, or mashed and added to various dishes.

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Prunes

Prunes, or dried plums, are well-known for their laxative effect due to their high fiber content. They can help alleviate constipation and promote regularity.

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Chia Pudding

Chia seeds are incredibly high in fiber and can absorb liquid, forming a gel-like consistency. Mix chia seeds with your choice of liquid (such as almond milk or yogurt) to make a delicious and fiber-rich pudding.

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