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List of Foods With Fiber

Best Way to Increase Fiber for a Healthy Colon

Fiber (and water) is the most important thing when it comes to a diet for colon and overall digestive health. It’s suggested that women get about 25 grams a day, while men need around 35. Studies show that Americans get only 50 percent of the recommended daily fiber they should. 

While trying to increase consumption of fiber-rich foods the fastest way to get to your goal is to obtain a fiber supplement which can be found at your local grocer on the digestive health aisle. They can be found in pill or powder form. Powders can be added to water, juice, smoothies, yogurt, applesauce etc. 

Eating foods high in fiber is the preferred method of fiber intake because of all the other rich nutrients they provide. 

Another way to increase fiber in your diet is to start with the things you like and find more nutritious alternatives. A great example is subbing plain greek yogurt for sour cream. One serving of yogurt has 6g fiber and 17g protein, as compared to 0g fiber and 0.2g protein in sour cream. 

Here are a some fiber-rich foods that will make your gut happy:

  • Berries – Raspberries, blackberries and strawberries are loaded with antioxidants and they also provide a hefty serving of fiber. A 100-calorie serving of raspberries has around 8 grams of fiber. Enjoy them as a snack or add them to cereal or yogurt for a healthy breakfast!
  • Black Beans – Black beans contain 15 grams of fiber per one cup serving, making them the perfect addition to a diet that’s rich in fiber. As you add high fiber foods, such as beans, to your diet, increase water consumption to avoid bloating.
  • Oatmeal – Swap out boring cereals for a breakfast rich in soluble fiber, such as oatmeal. Not only can you get 6 grams of fiber from oatmeal, but you can also add berries to increase your fiber intake even more.
  • Corn – A 6-inch stalk of corn includes 1.5 – 2 grams of fiber and a large dose of potassium. You can also have a half cup of canned corn to get the same fiber amount.
  • Avocado – This superfood includes healthy fats and 10 grams of fiber for a medium-sized portion.
  • Dark, leafy vegetables – Instead of a boring iceberg lettuce, try adding more exotic greens to your salad or entree. Beet greens and greens from a mustard plant include about 5 grams of fiber per cup.
  • Apples – An apple a day keeps the doctor away, and it keeps your digestive system happy! A medium apple has 3.7 grams of healthy fiber. Make sure you don’t peel the apple before eating because a majority of the fiber is in the skin.

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