Great Sources of Fiber for a Stronger, Healthier You

You may already know that adding high-fiber foods to your diet helps keep your digestive system in check. While fiber is key to fueling your microbiome, it does a lot more for your body, too. It can help protect against cancer and heart disease, manage blood sugar levels, support weight control, and even boost your immune function. In this article we’ll delve into great sources of fiber and share tips for quick and easy ways to prepare them.

While fiber supplements and processed foods are easy to find, it’s best to get your fiber from whole foods, as they offer essential vitamins, minerals and other nutrients your body needs, and retain the natural fiber that is often lost during processing. High fiber foods include fruits, vegetables, whole grains, nuts, seeds, beans, and legumes. Let’s explore them in more detail:

Fruits are an excellent source of fiber as well as vitamins and other nutrients. Add a naturally sweet piece of fruit to each of your meals. However, be mindful that juicing removes the fiber, as the skin contains the most fiber and nutrients.

Vegetables provide vitamins and minerals your body needs and are high in fiber, too. Whether you like them baked, grilled, sauteed or seasoned, they’ll deliver the fiber your body needs.

There are tons of grain options, many of which are packed with fiber. Grains make a good base for many dishes and can help you feel full for longer periods of time, which could support weight loss.

Nuts and seeds are great sources of fiber and healthy fats, but they can be high in calories, so it's better to keep an eye on portion sizes. A handful makes a great snack or can be sprinkled on salads. 

Most legumes are rich in fiber, protein and a variety of nutrients, offering taste and quality nutrition. While all beans are legumes, not all legumes are beans. Peas and lentils for instance, are non-bean legumes.

Believe it or not, both coffee and dark chocolate also contain high amounts of fiber. So, if you're a coffee lover, try taking a bite of dark chocolate with it.

To boost your fiber intake, do so gradually over time. Adding too much fiber too quickly to your diet can lead to bloating and constipation. Be sure to drink plenty of water, as it helps fiber move smoothly and minimizes discomfort. There are simple ways to get high fiber meals and snacks in your daily diet:

Understanding how your body responds to food is important. When you subscribe to the Calo app you can find the high-fiber foods that best suit you. Our meals are nutrient-packed and can be spiced, seasoned, and flavored to your liking. We provide personalized meal plans that, from seed to plate, calorie for calorie, based on your nutritional needs, and long-term health goals. Your meal is readily available to be delivered to your doorstep!

Blueberries are small but mighty nutritional powerhouses packed with fiber and other nutrients. Just 1 cup of blueberries provides about 4 grams of fiber.

Yes, grapes are a great source of fiber and water, making them a powerful duo. The water helps pass fiber through your digestive system, while the fiber regulates bowel movements, making grapes a two-for-one punch in battling constipation.

Fiber is a type of carbohydrate that the body can't digest. Though most carbohydrates are broken down into sugar molecules called glucose, fiber cannot be broken down into sugar molecules, and instead it passes through the body undigested.

If your goal is to increase your fiber intake, there are plenty of great sources of fiber you can prepare and countless ways to include them in your diet, easily swapping them for low-fiber foods. Fibers help you feel fuller for longer, which can reduce overall calorie consumption. Just remember to stay hydrated. You can read more about weight loss diets, healthy food, and many other topics on the Calo Blog.