This post has been updated since it was originally published on June 25, 2022.
One understandable concern many people have when trying to prioritize their gut health and/or lose weight is that they’ll have to limit or stop eating some of their favorite foods. While some high-fat, carb-filled or sugary foods are certainly more harmful than others when it comes to deterring your health goals, there are still many high-fiber options out there that will promote smoother digestion!
We asked health experts for 4 no-fail foods that contain fiber to help you maintain a healthy gut and weight, and that don’t have ingredients that can set back your weight loss progress. Read on for suggestions and fiber-promoting tips from registered dietitians Amy Richter, MS, RDN and Dana Ellis Hunnes, PhD, MPH, RD, nutritionist Isla Zyer, and health and nutrition expert Dr. Rudolf Probst, M.D.
Raspberries & Greek Yogurt
Munching on raspberries throughout the day can give you many benefits for your overall health and gut as well as support for your weight loss goals. “Raspberries are some of the highest fiber fruits out there,” Richter says. She explains that 1 cup of raspberries has 8 grams of fiber. “This is nearly 30% of your fiber needs for the day,” she says, making this a great choice for a healthy snack that can cater to your sweet tooth without the worries of weight gain. She notes that fruits like raspberries are your “best bet for high-fiber foods that won't push you over your calorie limit for weight loss.” Hunnes agrees and says that adding berries to “non-dairy unsweetened (or lightly sweetened) yogurt such as soy yogurt” can be a fun way to feature this high-fiber snack. Yogurt (and especially Greek yogurt) has been long linked to healthier digestion and gut health.
Oat Bran
Not to be confused with oatmeal, oat bran is made into many cereals and other food products and actually contains higher nutritional benefits than the former, Zyer says. “Oat bran comes from the outer part of the groat, just beneath the hull. This part is removed when processing oats for oatmeal to make the final product easier to cook,” Zyer explains. “Oat bran has roughly the same carbs as regular oatmeal, but it has fewer calories and it’s higher in fiber.” Zyer also notes that 100 grams of oat bran contains up to 15 grams of dietary fiber, “which is 60% of the daily required value” (based on a 2,000 calorie diet).
Plain Popcorn
When you skip heavy butters or other common additives, popcorn on its own can be a healthy and satiating snack with lots of offered fiber. Popcorn, Hunnes says, is a whole grain, and she notes that “the key” to healthy snacking with popcorn and other foods is to “keep snacks to 150-200 calories and get a lot of nutrition for the calories.” Probst concurs, saying “popcorn is a whole grain with higher fiber content, so you can eat a lot of popcorn and not worry about adding weight.”
Chia Seeds
“Chia seeds are high in proteins and fiber content,” Probst says, noting that they have a “soluble fiber” which swells liquid and” swells in the stomach, making it full” for longer. Essentially, this is a great snack that not only helps aid your digestive system, but it can also prevent you from snacking more than you initially wanted to! Experts note that 1 ounce (28 grams) of chia seeds has close to 10 grams of dietary fiber, which means it has 35% of much-needed fiber by weight.
In conclusion, Hunnes says that “high-fiber snacks that are as least processed as possible and full of healthy plant proteins and fats are ones you can safely eat a lot of without gaining weight.” These choices in particular are also great for your gut health and smoother digestion. This applies to all 4 of the healthy, tasty and versatile foods in this list— raspberries, oat bran, plain popcorn and chia seeds!
