Fiber-Rich Foods That Support Digestion
Fiber supports regular digestion and helps you feel full. Learn which foods are good sources and how to add more fiber gradually and comfortably.
The short version
- Fiber is found in whole grains, beans, fruits, vegetables, nuts and seeds.
- Increase fiber slowly over a few weeks and drink enough fluids.
- Most Americans eat less fiber than recommended, so small swaps can help.
In this guide
Fiber is the part of plant foods that your body does not fully digest. That might sound unimportant, but fiber plays a helpful role. It supports regular bowel movements, helps you feel full after meals and is found in foods that provide many other nutrients. Federal dietary guidance notes that most Americans eat less fiber than recommended.
Two types of fiber
Soluble fiber dissolves in water and forms a gel-like substance. It is found in oats, beans, lentils, apples, citrus fruits, carrots and barley.
Insoluble fiber does not dissolve and adds bulk. It is found in whole wheat, bran, nuts, and the skins of many fruits and vegetables.
Most plant foods contain a mix of both. Eating a variety of plant foods is the simplest way to get what you need.
Good sources of fiber
- Whole grains: oatmeal, whole-wheat bread and pasta, brown rice, barley, popcorn
- Beans and lentils: black beans, kidney beans, chickpeas, split peas and lentils
- Fruits: pears, apples with skin, berries, oranges, bananas and prunes
- Vegetables: broccoli, carrots, Brussels sprouts, green peas, sweet potatoes and leafy greens
- Nuts and seeds: almonds, sunflower seeds, chia seeds and ground flaxseed
Simple ways to add more
- Start the day with oatmeal or a whole-grain cereal. Check the label for fiber content.
- Choose whole-grain bread where a whole grain is listed as the first ingredient.
- Add beans to soups, salads, chili and pasta dishes.
- Keep the skins on apples, pears and potatoes when practical.
- Snack on fruit, raw vegetables with hummus, or a small handful of nuts.
- Mix half white and half brown rice if you are getting used to the taste.
- Sprinkle ground flaxseed or chia into yogurt or cereal.
- Choose whole fruit more often than juice.
Go slowly
Adding a lot of fiber at once can cause gas, bloating or discomfort. Increase fiber gradually over a few weeks so your body can adjust. A good pace is adding one new high-fiber food every few days.
Drink enough fluids
Fiber works best with fluid. As you eat more fiber, be sure to drink water and other fluids throughout the day, unless your doctor has asked you to limit fluids.
Stay active
Regular physical activity, such as a daily walk, also supports healthy digestion.
A sample high-fiber day
- Breakfast: oatmeal topped with berries and a spoonful of ground flaxseed
- Lunch: lentil soup with a slice of whole-grain bread and an apple
- Snack: carrot sticks with hummus
- Dinner: baked chicken, roasted sweet potato with skin and steamed broccoli
- Evening snack: a pear or a small bowl of air-popped popcorn
When to talk with your doctor
Mention to your doctor if you have ongoing changes in bowel habits, constipation that does not improve, blood in your stool, unexplained weight loss or abdominal pain. Some medications and health conditions affect digestion, and your doctor can help identify the cause. If you have a digestive condition or have had bowel surgery, ask whether you need a modified fiber plan.
