۵ Essential Types of Fiber You Need Every Day for Optimal Gut Health

While there are technically two main types of fiber, soluble and insoluble, thinking about fiber in terms of food groups can make it easier to build a balanced diet. These five types of fiber-rich foods can help you pack more fiber daily and support overall health.

۱. Fruit
All fruits have fiber, but some have more than others. Grab those that contain both soluble and insoluble fiber, which means they can be very helpful in maintaining regular digestion.

That includes:1
• Pears
• Bananas
• Berries
• Kiwi
• Apples

Eating high-fiber fruits regularly is linked to several health benefits, like improved gut health, better weight management, and a lower risk of heart disease, type 2 diabetes, and some types of cancer, especially colon cancer.23

۲. Vegetables
Vegetables are a must when it comes to fiber and overall nutrition. While nearly all vegetables contain some fiber, opt for heavy hitters, like:
• Broccoli
• Carrots
• Green peas
• Leafy greens
• Brussels sprouts
• Artichokes

Fiber-rich vegetables don’t just help with digestion, they also support long-term health. In fact, both the American Heart Association and the American Cancer Society recommend eating plenty of vegetables with fiber to help reduce your risk of heart disease and cancer.45

۳. Legumes
Eating legumes regularly can benefit your health in multiple ways. They may help lower total and LDL (or “bad”) cholesterol, manage blood sugar levels, and reduce blood pressure.3 All of this supports better heart and metabolic health and can lower your risk of heart disease and type 2 diabetes.3
Legumes are also packed with plant-based protein, important vitamins and minerals, and antioxidants called polyphenols that may help protect your cells from damage from free radicals.

Legumes include:
• Lentils
• Kidney beans
• Black beans
• White beans
• Chickpeas
• Split peas
• Soy products, such as edamame and tofu

۴. Nuts and Seeds
Nuts and seeds are rich in plant-based protein and healthy fats, which are good for your heart and may help lower your risk of chronic diseases like diabetes and certain types of cancer.43
Nuts are high in fiber, especially insoluble fiber, which helps keep things moving in your digestive system.

They include:
• Almonds
• Pistachios
• Walnuts
• Hazelnuts

۵. Grains
Those include:
• Oats
• Barley
• Wheat
• Quinoa
• Buckwheat