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5 High Fiber Foods for Healthy Gut

by | Nutrition

Aug 8, 2022

When you think of fiber, think of a class of non-glycemic (non-digestible) carbohydrates that provides an environment for the healthy bacteria in your gut to thrive. Fiber also has an impact on your blood sugar and cholesterol level. The functions of fiber are just why we insist that one should have enough fiber in their foods all the time. 

Here are 5 high-fiber foods that can keep your gut healthy.

1. Broccoli

Broccoli is no doubt one of the richest sources of fiber, and it’s nutritious too. It contains no fats and makes a great addition to your meals if you are trying to lose weight. It contains some protein, too, and is loaded with vitamins. 

A British Journal of Nutrition study found that women who ate broccoli or other cruciferous vegetables had far less chance of developing heart defects such as calcification of the aorta. (Calcification is a condition where calcium begins to deposit along the walls of major or minor blood vessels.)

2. Beans

Edible beans are a class of plants called legumes, and they contain a lot of fiber as well as a lot of protein. Typically, eating beans can give you just the amount of fiber you need to be kept going. 

Beans contain a remarkable amount of both soluble and insoluble fiber. 

Soluble fiber has an impact on reducing blood sugar and cholesterol levels. And insoluble fiber has an impact on gut function. So, eating beans is just what you should go for. 

3. Popcorn

Seemed unlikely that this would make it to the list, right? Well, some people think popcorn to be one of the usual snacks and may even dismiss it as ‘bad’ for one’s health. But popcorn is not bad. 

Seeing that it comes from plants, it is a rich source of both soluble and insoluble fiber. (Most plant sources have both soluble and insoluble fiber content). 

Popcorn also contains a lot of antioxidants. A study has shown that popcorn may have as much and maybe even more antioxidants than fruit. 

Have some popcorn every now and then, and be on the go!

4. Spinach

Just like broccoli, spinach is such a rich source of fiber. The fiber here is both soluble and insoluble. 

Spinach also contains a healthy amount of antioxidants. One of the antioxidants contained in the vegetable is called Kaempferol. Studies have also shown that this antioxidant has been seen to have an effect on preventing cancer.

5. Apples

Apples are one of the healthiest foods out there with high fiber. An apple is stacked with vitamins, minerals, fiber, and antioxidants to keep you healthy. In fact, it passes as an anti-inflammatory food. That is, foods that can help the body fight off chronic inflammation and the conditions associated with it. 

Eat the whole apple as often as you can. If you want to, you can have some apple juice. 


Just enough fiber can be what makes the difference in your gut health. The flora in your gut needs just enough fiber to thrive and ensure things run smoothly along your intestines. 

Photo by Dose Juice on Unsplash



By Sara Leandro

Sara Leandro is a certified health coach who helps others feel their best through individualized lifestyle changes that meet their unique needs and health goals.


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