25 High Fiber Foods To Improve Your Gut Health Recipes
25 HIGH-FIBER FOODS TO IMPROVE YOUR GUT HEALTH
This roundup will get you all the fiber you need to improve your gut health! Enjoy a variety of dishes ranging from smoothies to curries.
Provided by insanelygood
Categories Breakfast Dinner Recipe Roundup
Number Of Ingredients 25
Steps:
- Select your favorite recipe.
- Organize all the required ingredients.
- Prep a delicious recipe in 30 minutes or less!
Nutrition Facts :
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25 HIGH-FIBER FOODS TO INCREASE YOUR DAILY FIBER INTAKE
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Estimated Reading Time 6 mins
- Oats. Fiber: 8 to 16 grams per cup. A standard serving size of steel cut oats is 1/4 cup, and a standard serving size of old fashioned rolled oats is 1/2 cup.
- Buckwheat. Fiber: 17 grams per cup. "When compared to other grains," registered dietitian Nour Zibdeh, M.S., RDN, says "buckwheat—which is technically a seed—has more fiber and protein."
- Barley. Fiber: 6 grams per cup. Barley is a type of grain, commonly used as a base for grain bowls. If you're able to tolerate gluten, eating 1 cup of cooked barley will give you about 6 grams of fiber.
- Quinoa. Fiber: 4 grams per cup. Quinoa is a whole grain, which means it's naturally high in fiber. According to registered dietitian Isabel Smith, R.D., CDN, there are four varieties of quinoa: white, red, black, and tricolor.
- Avocado. Fiber: 13.5 grams, one avocado. "Avocado is rich in insoluble fiber," research specialist in oncology nutrition L.J. Amaral, M.S., R.D., CSO, says.
- Apples. Fiber: 4.4 grams, one medium apple. You know an apple a day keeps the doctor away, and maybe fiber has something to do with that. "One medium apple contains over 4 grams of fiber," Feller says.
- Berries. Fiber: 4 to 8 grams per cup. Blackberries and raspberries both provide about 8 grams of fiber per cup, while blueberries provide 4 grams. The berries are also a good source of polyphenols, which play a role in metabolism, as well as chronic disease and weight management.
- Pears. Fiber: 5 grams, one medium pear. One medium-size pear contains more than 5 grams of fiber. Pears also contain high amounts of immune-supporting antioxidants4, like vitamin C.
- Prunes. Fiber: 2 grams per three to four prunes. The fiber content in prunes helps relieve constipation. If you're looking to stay regular, functional medicine doctor Elizabeth Boham, M.D., M.S., R.D., recommends eating three or four prunes at a time, which provides about 2 grams of fiber.
- Guava. Fiber: 9 grams per cup. Studies have shown that guava can be both anti-inflammatory and antimicrobial5. Just 1 cup of guava contains 9 grams of fiber and about 377 mg of vitamin C. Studies have also proven that the fruit possesses anti-inflammatory and antimicrobial5 properties—in case you needed another excuse to eat it.
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- Avocado – Just one cup of raw avocado contains 10 grams of fiber. They also contain high levels of vitamin C, E, and B vitamins as well as potassium, magnesium, and healthy fats.
- Raspberries – Tart and sweet, raspberries are full of vitamin C and manganese. They are also high in fiber with 8 grams in just a one cup serving.
- Strawberries – Rich in antioxidants, fresh strawberries contain 3 grams of fiber per cup and are a delicious way to get your daily dose of vitamin C and manganese.
- Artichokes – This tasty vegetable is a great source of fiber. Full of essential nutrients, one artichoke contains nearly 7 grams of fiber.
- Lentils – With a whopping 13 grams of fiber for every cooked cup, lentils are a great addition to your diet. Highly nutritious, they are loaded with protein.
- Chickpeas – Every cup of cooked chickpeas contains more than 12 grams of fiber. They’re also loaded with minerals and protein.
- Kidney beans – This popular bean is full of nutrients and plant-based protein. It’s also full of fiber, with 12 grams for every cooked cup.
- Oats – This healthy grain is high in antioxidants as well as vitamins and minerals. They also contain beta glucan, which is a powerful soluble fiber that helps both your blood sugar and cholesterol levels.
- Almonds – High in healthy fats, nutrients, and vitamin E, this popular nut contains 4 grams of fiber in just three tablespoons, making it a tasty way to add more fiber to your diet.
- Popcorn – Who doesn’t love popcorn? With just over a gram of fiber for every air-popped cup, it’s a great snack choice. Just try to avoid adding unhealthy fats or excess salt.
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