These are the 10 best fiber-rich foods, according to Kirkpatrick. 'In addition to consuming plenty of fiber, individuals may also consider supplemental probiotics as well to improve gut health,' she explains. According to Kirkpatrick, fiber is converted into short-chain fatty acids after fermentation by gut bacteria, which in turn has been associated with multiple health benefits. ( 2) Below is a list of 33 vegetables high in fiber, for more, see the article on high fiber foods and also the list of 200 fiber rich vegetables. The current daily value (DV) for fiber is 28 grams. A 2020 study found that diet and gut health were directly related and that foods rich in fiber had a beneficial impact on the gut microbiome. Vegetables high in fiber include lima beans, acorn squash, green peas, collard greens, artichokes, parsnips, broccoli, carrots, spinach, and more. 'I tell my patients to avoid any plant that has been stripped of fiber (think: juice, white bread, and white rice), and always look for nutrient-rich options whenever you can-that means keeping skins on your apples and throwing some seeds into that salad.'įiber plays a major role in improving gut health. According to Kirkpatrick, both are critical for good health and both are best obtained through food. Which foods are high in fibre Corn, 1 medium cob, 5.9g Rolled oats, 1/2 cup, 4.5g Wholemeal biscuit, 2 biscuits, 4.2g Broccoli (unpeeled), 1 cup, 3.8g. These are soluble (which swell in water) and insoluble (which do not swell in water).

'It can also help with weight management and optimal gut health.' In fact, a 2019 study found that for every 8 gram increase of dietary fiber eaten per day, total deaths and incidence of coronary heart disease, type 2 diabetes, and colorectal cancer decreased by 5 to 27 percent. 'Numerous studies have shown that adequate fiber consumption can help reduce the risk of obesity, type 2 diabetes, heart disease, and certain cancers,' explains Kristin Kirkpatrick, MS, RDN, president of KAK Consulting and former lead nutritionist at Cleveland Clinic Wellness Institute.

Foods high in fiber list