Looking for high-quality, high-fiber foods to add to your diet? You’ve come to the right place. A general target of 30 grams of fiber per day can seem like a LOT — especially when you consider that only 5% of Americans consume the daily recommended amount of fiber intake.
But more and more studies are starting to show just how important getting enough fiber in your diet truly is.
According to some research, adequate intake of dietary fiber is associated with improved digestive health, reduced risk for heart disease, stroke, hypertension, certain gastrointestinal disorders, obesity, type-2 diabetes, and certain cancers. Plus, getting an adequate dose of fiber each day can help keep your digestive system running smoothly, help with weight loss, and balance your gut bacteria – all of which goes some distance to improving your overall health.
So how do you reach these magic numbers, without driving yourself mad re-hauling your diet and constantly counting grams on nutrition labels?
We’re making it simple with this handy list of high-fiber foods that also happen to be low in net carbs. You’ll even find that many of these foods are easy to add to meals that you’re already eating. And, keep reading until the end for super easy health hacks to reach your daily fiber goal conveniently and deliciously, with a super-powered prebiotic fiber called resistant starch.
Read on for a rundown of close to a dozen high-fiber foods to incorporate in your diet.
1. Avocados
- Fiber stat: One small avocado provides 9 grams of fiber.
- Bonus health Benefits: Avocados are also a good source of folate, potassium and vitamins C and K.
- Prep ideas: Mash them up as guacamole (substitute chips with jicama for extra fiber crunch), enjoy avocado toast or slice and dice them into your tacos or salad!
2. Almonds
- Fiber Stat: One ounce of raw almonds provides 4 grams of fiber.
- Bonus health benefits: Almonds are packed with protein, antioxidants, healthy fats, and essential vitamins and minerals such as magnesium and vitamin E.
- Prep ideas: Eat a handful of almonds on their own as a snack, toss sliced almonds into a salad, or roast them with your favorite sweet or savory seasoning!
3. Blackberries
- Fiber stat: One cup of blackberries provides 7 grams of fiber.
- Bonus health benefits: You can get literally half the daily recommended amount of Vitamin C (crucial for collagen formation in connective tissue, bones and blood vessels) from 1 cup of blackberries!
- Prep ideas: Eat them as is, toss them into yogurt, cottage cheese, a salad or create a healthy dessert based on them, letting your taste buds lead the way!
4. Pistachios
- Fiber stat: Get 3 grams of fiber in every ounce of pistachios you eat!
- Bonus health benefits: They’re also high in vitamin B6, which helps your body regulate blood sugar and form hemoglobin.
- Prep ideas: They come shelled, which can help stop you from overeating them, de-shelled, and in many flavors!
5. Asparagus
- Fiber stat: Get 3 grams of fiber in every cup of raw asparagus.
- Bonus health benefits: 1 cup also provides 46% of the daily recommended amount of Vitamin K which aids in blood clotting as well as heart and bone health. (Note: If you’re on blood thinning medication and have to monitor your Vitamin K intake, measure carefully and adjust accordingly or consult your doctor.)
- Prep ideas: Did you know that there are green, purple, and white asparagus? That makes them more fun already! You can cook and season them up as a side dish or eat them raw, chopped up for an extra crunch in salads and veggie dishes.
6. Cauliflower
- Fiber stat: Get 2 grams of fiber in every cup of chopped cauliflower.
- Bonus health benefits: It’s low in carbs and is a great source of choline, which is necessary for methylation and the normal function of all cells.
- Prep ideas: You can bake it whole with your favorite seasoning or sauce, find riced cauliflower at the grocery store, or find a new love for healthy pizza with cauliflower crust!
7. Chia Seeds
- Fiber stat: Get 11 grams of fiber in 2 tablespoons of chia seeds!
- Bonus health benefits: Chia seeds are also an incredible plant source of omega-3 fatty acids and studies have shown they have antimicrobial and immunostimulatory effects.
- Prep ideas: Add them to smoothies, your soup, salad, or yogurt. They also absorb liquid so you can use them to chicken up a sauce. You can even find flaxseed tortilla chips in some stores like Trader Joes!
8. Coconut Meat
- Fiber stat: Just one ounce of shredded, unsweetened coconut meat has 5 grams of fiber.
- Bonus health benefits: Coconut meat has a variety of minerals including copper, selenium, manganese, phosphorus, iron, and potassium. It is high in fat, which can help your body absorb fat-soluble nutrients such as vitamins K, E, D, and A — but because of the high fat and calorie content, eat it in moderation.
- Prep ideas: It’s the white flesh you’ll find after you crack open a coconut, but you can also buy it pre-cut as coconut shreds. Add coconut shreds or chunks to breakfast foods or desserts for added texture, flavor, and (of course) fiber.
So what about the last three?
The Easiest Way to Hit Your Daily Fiber Goal and Hack your Health
The last three on this list contain even more fiber than the majority of the high-fiber foods listed above. And even better, they contain prebiotic fiber featuring resistant starch. And, as you may know, these types of fibers aren’t digested (that’s a good thing!) so they feed your gut’s beneficial bacteria instead of spiking your blood sugar.
Keeping this delicate ecosystem balanced and healthy is scientifically shown to help with:
- A healthy immune system
- Lowered levels of inflammation
- Improved heart health
- Steady blood sugar levels
- Healthy weight management
After improvements in gut health, many people also notice:
- Mental clarity and less brain fog
- More energy
- Better regularity
- Improved mood
- Better sleep
- Clearer skin
- A feeling of fullness & less cravings
So, how do you achieve these health milestones? It all starts with Supergut Shakes.
9. Supergut Shakes
Supergut Shakes are your daily meal replacement with 15g of prebiotic fiber featuring resistant starch and 15g of protein (vegan or dairy) in just one shake. We always recommend one Supergut Shake a day for the best long-term health results, and it comes in 5 different flavors to choose from.
- Fiber stat: Get 15 grams of prebiotic fiber featuring resistant starch in each serving!
- Bonus health benefits: The prebiotic fiber blend featuring resistant starch in Supergut shakes helps reboot your metabolism and improve your overall health through your gut microbiome. You’ll also get 15 grams of protein per serving to help keep you full! They’re even made with 0 added sugar with a balanced, sweet taste.
- Prep ideas: Toss the shake powder into your blender with a handful of ice, and your choice of water or unsweetened milk. You can also make your shake with more liquid for a larger drinkable portion or less to keep it thick and creamy like an ice cream you can dig into with your spoon! Check out some of our favorite shake recipes!
10. Supergut Bars
Supergut Bars are your anytime, anywhere, craving-crushing snack. With 10g of prebiotic fiber featuring resistant starch and 10g of high-quality protein in each bar, you can go on your daily adventures and keep your gut happy between meals or shakes to feel satisfied for hours.
Whether you’re craving the taste of a rich dessert-like indulgence, a sweet and salty treat, or a taste of something refreshingly fruity, the Chocolate Brownie, Peanut Butter Chocolate, or Strawberry Almond flavor hit the spot.
- Fiber stat: 10g of prebiotic fiber featuring resistant starch
- Bonus health benefits: Supergut Bars pack in superpowered prebiotic fiber featuring resistant starch and protein—without excess sugar, calories, fat or carbs!
- 10g prebiotic fiber featuring resistant starch
- 10g high-quality protein
- Zero added sugar
- <7g of net carbs per bar
- Keto-friendly ingredients
- 180 calories or less
- No prep needed!
11. Supergut Prebiotic Mix
Supergut Prebiotic Mix has 6 grams of prebiotic fiber featuring resistant starch and is a versatile, unflavored powder that you can mix into ANY food or drink to turn it into a filling, nutritious superfood.
- Fiber stat: 8 grams of prebiotic fiber featuring resistant starch per packet
- Bonus health benefits: It’s just 17 calories, 0 sugar, 1g of net carbs, and feeds the “good bacteria” in your gut to reboot your metabolism, control blood sugar levels, help you lose excess weight, keep you full, and boost your overall health through your gut microbiome!
- Prep ideas: Mix it into coffee, tea, cereal, oatmeal, sauces, yogurt, pudding, and even make so-called “untouchable” foods like mac and cheese or baked goods healthier!
- On-the-go convenience: We packed this versatile super powder into individual stick packets so you can easily take them with you anywhere to add them to any food or drink. You can keep a few at a time in your purse, pocket, bag, or sneak them into your food when you’re eating out to a party or socially to make sure you stay on track!
The Bottom Line
It’s important to consume a variety of whole, high-fiber foods and maintain a well-rounded diet. When you’re looking for grocery store items, try to aim for foods that have at least 5 grams of fiber per serving, or look for a 5 to 1 carb to fiber ratio (5g of carbs to 1g of fiber at minimum).
And, when it comes to getting your gut-healing fiber in, Supergut makes it super easy—without the added sugar or extra calories! Try adding a few of the foods on this list that sound good to you. Also, incorporate your choice of Supergut Shakes, Supergut Bars, and Supergut Prebiotic Mix, and you’ll be well on your way to reaching your fiber (and health) goals!
