Nutrition · Top 12

12 High-Fibre Foods for a Healthy Gut

Explore 12 high-fibre foods that can promote gut health and overall wellness. Including these in your diet may improve digestion and reduce the risk of chronic diseases.

By HealthyCrispy Editorial Updated Jul 2026 Evidence-reviewed

Fibre plays a crucial role in maintaining a healthy gut, aiding digestion, and preventing various diseases. Incorporating a variety of high-fibre foods into your diet can support these health goals.

Here’s a ranked list of 12 high-fibre foods that can help you achieve better gut health. Each food offers unique benefits and can be easily included in your daily meals.

Best overall

Chia Seeds

★★★★★ 4.8

Chia seeds are incredibly high in fibre, with about 10 grams per ounce. They help improve digestion, maintain a feeling of fullness, and support gut health.

✔ Rich in omega-3 fatty acids

✔ Versatile in recipes

− Can be pricey

1-2 tablespoons per day Check price on Amazon →

Best value

Lentils

★★★★★ 4.7

Lentils provide around 15.6 grams of fibre per cooked cup and are a great source of plant-based protein. They are known for their heart health benefits.

✔ High in protein

✔ Affordable

− May cause gas in some individuals

1 cup cooked per day Check price on Amazon →

Editor’s pick

Oats

★★★★★ 4.6

Oats are an excellent source of soluble fibre, aiding in digestion and heart health. A typical serving can contain up to 4 grams of fibre.

✔ Supports heart health

✔ Easy to prepare

− May be high in calories

1 cup cooked per day Check price on Amazon →

Best for protein

Black Beans

★★★★★ 4.5

Black beans offer about 15 grams of fibre per cooked cup and are packed with antioxidants. They also help in regulating blood sugar levels.

✔ High in antioxidants

✔ Good for blood sugar control

− Requires soaking if dried

1 cup cooked per day Check price on Amazon →

Best whole grain

Quinoa

★★★★☆ 4.4

Quinoa contains about 5 grams of fibre per cooked cup and is a complete protein. It's gluten-free and versatile for various dishes.

✔ Gluten-free

✔ Complete protein source

− Can be expensive compared to rice

1 cup cooked per day Check price on Amazon →

Best healthy fat

Avocado

★★★★★ 4.6

Avocados are rich in fibre, providing around 10 grams per fruit. They also contain healthy fats that promote heart health.

✔ High in healthy fats

✔ Versatile in meals

− Can be high in calories

1 avocado per day Check price on Amazon →

Best cruciferous vegetable

Brussels Sprouts

★★★★☆ 4.3

Brussels sprouts are high in fibre, with about 4 grams per cup. They also provide essential vitamins and minerals for overall health.

✔ Rich in vitamins

✔ Supports digestion

− May not be liked by everyone

1 cup cooked per day Check price on Amazon →

Best fruit

Raspberries

★★★★★ 4.5

Raspberries are one of the highest-fibre fruits, containing around 8 grams per cup. They are also packed with vitamins and antioxidants.

✔ Low in calories

✔ High in antioxidants

− Perishable

1 cup per day Check price on Amazon →

Best nut

Almonds

★★★★☆ 4.4

Almonds provide about 3.5 grams of fibre per ounce and are rich in healthy fats, making them a great snack option for gut health.

✔ Good source of healthy fats

✔ Portable snack

− High in calories

1 ounce per day Check price on Amazon →

Best for salads

Chickpeas

★★★★★ 4.6

Chickpeas are a versatile legume with about 12.5 grams of fibre per cooked cup. They are excellent for salads, soups, and dips.

✔ High in protein

✔ Very versatile

− Can cause digestive issues for some

1 cup cooked per day Check price on Amazon →

Best root vegetable

Sweet Potatoes

★★★★★ 4.5

Sweet potatoes contain about 4 grams of fibre per medium potato. They are also rich in vitamins A and C, making them a nutritious choice.

✔ High in vitamins

✔ Naturally sweet

− Higher in carbohydrates

1 medium potato per day Check price on Amazon →

Best grain for digestion

Barley

★★★★☆ 4.2

Barley is another whole grain with about 6 grams of fibre per cooked cup. It aids in digestion and helps maintain healthy cholesterol levels.

✔ Supports heart health

✔ Filling and nutritious

− Requires longer cooking time

1 cup cooked per day Check price on Amazon →

Key takeaways

High-fibre foods support gut health and digestion.
Incorporating a variety of fibre sources can maximize health benefits.
Always consult with a healthcare professional before making significant dietary changes.

Prices and availability are accurate as of publication. As an Amazon Associate, HealthyCrispy earns from qualifying purchases. This content is educational and not medical advice.