10 High-Fiber Foods Dietitians Always Recommend for Better Digestion and Gut Health

Fiber promotes satiety, healthy digestion, blood sugar regulation, and more.

Published on Feb. 20, 2026

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Fiber is a complex carbohydrate found in a variety of plant-based foods that promotes healthy digestion, regulates blood sugar levels, and more. Soluble fiber dissolves in water and is a good treatment for diarrhea, while insoluble fiber doesn't dissolve in water and adds bulk to your stool, making it a popular solution for constipation. Examples of foods that contain both soluble and insoluble fiber include chickpeas, raspberries, and more.

Why it matters

Fiber is without a doubt one of the most talked-about nutrients of recent years, and for good reason. This complex carbohydrate carries out a variety of important roles in the body, which is why healthcare professionals are always encouraging us to eat as much of it as we can. Fiber-rich diets are also known to lower the risk of chronic conditions like heart disease, type 2 diabetes, and even certain cancers.

The details

Fiber is a type of carbohydrate found in plant-based foods that our bodies can't fully digest. Unlike other carbs, fiber passes through the digestive system mostly intact, helping to support healthy digestion. Fiber also supports blood sugar regulation, cholesterol levels, and digestion, and promotes satiety as a nutrient that takes longer to digest. This could aid in weight management through managing cravings and discouraging overeating. Soluble fiber dissolves in water and acts like a sponge, helping to lower blood glucose and cholesterol levels. It also works with your liver to escort excess hormones from the body. Soluble fiber also supports digestion and acts as a prebiotic, feeding the healthy bacteria in our gut microbiome. Insoluble fiber, however, does not dissolve in water. Instead, it adds bulk to your stool, making it easier to pass and supporting bowel health.

  • According to the Dietary Guidelines for Americans, adults should ideally aim to consume between 25 and 35 grams of fiber per day.

The players

Meggie Connelly MS, RDN, LDN

A registered dietitian and culinary nutritionist specializing in polycystic ovary syndrome.

Lauren Manaker MS, RDN

A registered dietitian based in Charleston, South Carolina.

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What they’re saying

“Fiber is a type of carbohydrate found in plant-based foods that our bodies can't fully digest. Unlike other carbs, fiber passes through the digestive system mostly intact, helping to support healthy digestion.”

— Lauren Manaker MS, RDN, registered dietitian (realsimple.com)

“Soluble fiber dissolves in water and acts like a sponge. When eaten, it creates a sticky bolus (a small gel-like mass) that helps lower blood glucose and cholesterol levels. It also works with your liver to escort excess hormones, like estrogen and testosterone, from the body.”

— Meggie Connelly MS, RDN, LDN, registered dietitian and culinary nutritionist (realsimple.com)

The takeaway

A key tip with fiber is to increase your intake gradually. Jumping in too quickly can lead to bloating or discomfort, so take it slow and be sure to drink plenty of water, as fiber needs fluid to do its job effectively.