Two main fibers are found in foods. These are soluble (which swell in water) and insoluble (which do not swell in water). According to Kirkpatrick, both are critical for good health and both are best obtained through food. “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.” Fiber plays a major role in improving gut health. 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. 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. “In addition to consuming plenty of fiber, individuals may also consider supplemental probiotics as well to improve gut health,” she explains. These are the 10 best fiber-rich foods, according to Kirkpatrick. Fiber content: 7.5 grams per cup Fiber content: 4 grams per half cup RELATED: Oats May Be the Most Underrated Ingredient in Your Pantry—Here’s Why Fiber content: 6 grams per 2 tablespoons raw popping corn Fiber content: 9.6 grams per half cup Fiber content: 5 grams per half cup RELATED: Good News: Avocados Are Even Healthier Than You Thought Fiber content: 3 grams per quarter cup Fiber content: 7.8 grams per half cup Fiber content: 1.4 grams per cup Fiber content: 3.3 grams per cup Fiber content: 3 grams per quarter cup
