If you’ve been around here for awhile, you’re probably familiar with my “protein, fat + fiber” adage, as consuming the combination of these macronutrients at every meal and snack is a key way to balance blood sugar and hormones. 

Truly, eating in this way has changed the game for my clients (as well as myself), working to improve satiety, helping you feel fuller longer, as well as providing your hormones with the raw materials they need to do their jobs effectively (reducing or reversing hormonal imbalance symptoms in the process).

I recently created a cheat sheet and guide covering all things protein, so (naturally) I had to create a high fiber foods chart too! See below for a comprehensive guide on high fiber foods and benefits (hello reduced constipation!), how to increase fiber intake and delicious high fiber recipes. 

WHAT IS FIBER?

Dietary fiber is the portion of a plant-derived carbohydrate (i.e. fruits, vegetables, grains, beans, etc.) that cannot be completely broken down by our digestive enzymes. It’s diverse in composition (soluble, insoluble, prebiotic, etc.) but it’s main role is to promote a healthy digestive system through a variety of functions and benefits. 

 

HEALTH BENEFITS OF FIBER

Dietary fiber comes in a variety of forms with a plethora of health benefits, including:

+ Reduces Constipation/Increases Transit Time

+ Boosts Gut Health

+ Lowers Blood Sugar

+ Lowers Cholesterol

+ Reduces IBS Symptoms

+ Safely Eliminates Toxins

+ Safely Eliminates Excess Estrogen

+ Reduces Inflammation

+ Protects Against Disease

+ Increases Satiety/Lowers Hunger Hormones

TYPES OF DIETARY FIBER

As mentioned above, dietary fiber comes in multiple forms, each with a unique range of health benefits, which all work together to prevent constipation, promote detoxification and support a healthy gut microbiome. They include:

+ Soluble Fiber

This type of fiber blends with water in your gut, forming a gel-like substance that collects toxins, hormones (such as estrogen) and waste products to safely eliminate them from your body. Soluble fiber has been shown to improve both blood glucose control and lower blood cholesterol. It also feeds your gut microbiome, resulting in an increase in metabolites that work to lower inflammation and may help improve IBS symptoms. Soluble fiber is abundant in oats, peas, beans and legumes, leafy greens, apples, citrus, carrots, barley and psyllium. 

+ Insoluble Fiber

Insoluble fiber does not blend with water and passes through your digestive system mostly intact. It functions as a broom, sweeping up your GI tract and bulking your stool, speeding up the passage of food and waste through your gut. This type of fiber is typically well tolerated but can potentially irritate the gut for those with IBS or other sensitivities. Foods rich in soluble fiber include whole wheat, nuts and seeds, beans and legumes, cruciferous vegetables like cauliflower and broccoli, root vegetables and green beans. 

+ Prebiotic Fiber/Resistant Starch

Prebiotic fiber, also known as resistant starch, feeds the “good bacteria” in your GI tract to produce health-promoting compounds, such as short-chain fatty acid butyrate, which enhances intestinal barrier function and mucosal immunity (aka protects against inflammation and leaky gut). It can be found in unripe bananas or mangos, chicory root, onions, garlic, legumes, cashews, raw oats and rice or sweet potatoes/potatoes that have been cooked than cooled (also known as “retrograde” resistant starch). 

HOW FIBER HELPS WITH CONSTIPATION

Constipation is a common problem that affects up to 20% of people every year (including yours truly for pretty much all of my twenties). This makes sense, given the rise of processed foods stripped of its fiber component, with an estimated 10 percent of Americans meeting the recommended intakes of fiber via fruits and vegetables. 

Consuming adequate dietary fiber is essential to preventing constipation, as insoluble fiber bulks up your stool and acts like a brush, sweeping through your bowels to keep things moving, while soluble fiber absorbs water and softens your stool, helping it smoothly pass through your bowels. 

Thus eating a diet rich in both soluble and insoluble fiber is one of the most effective ways to naturally reduce constipation, which is also key for keeping hormones balanced (more on that below).

 

HOW FIBER HELPS WITH HORMONE BALANCE

Consuming adequate dietary fiber signals the production of leptin, our satiety hormone and reduces ghrelin, our hunger hormone, which helps regulate our appetite and keep cravings at bay (something extremely helpful for those looking to manage weight).

Fiber consumption is also especially critical when it comes to keeping our estrogen levels in check, which it does by binding to excess estrogen in the large intestine and then safely expelling it via bowel movements. A good way to tell if we have healthy estrogen levels is how often we’re pooping, which should be a minimum of 1-3 times per day. If not, excess estrogen has nowhere to go and is reabsorbed into your bloodstream, often leading to estrogen dominance, a hormonal imbalance associated with a variety of uncomfortable symptoms such as pms, heavy/painful periods, breakouts, weight gain, fatigue, breast tenderness, depression and more.

 

HOW FIBER HELPS WITH WEIGHT LOSS

Consuming enough dietary fiber can support you on your weight loss journey or help you maintain a healthy weight in a myriad of ways. As mentioned above, fiber is critical for detoxification and keeping hormones balanced, and your hormones dictate everything involved with weight, including appetite, cravings, blood sugar balance, metabolic rate, fat storage and body composition, etc. 

Additionally, adequate dietary fiber intake is an essential part of keeping your gut microbiome healthy, optimizing thyroid hormone conversion and your metabolism, as well as nutrient absorption from our food and supplements to synthesize hormone production. 

Bottomline, if you want to lose weight or maintain a healthy weight, it’s essential to nurture your gut health and hormones, and consuming enough dietary fiber (along with healthy protein and fats!) is necessary in order to do so. 

HOW MUCH FIBER SHOULD I CONSUME DAILY?

The Institute of Medicine recommends 14 grams of dietary fiber per 1000 calories consumed, which is equivalent to approximately 25 grams of fiber per day for women and 38 grams of fiber per day for men. That being said, the average intake for American adults is 10-15 grams per day, which is also a major reason why Americans are struggling with constipation, digestive/gut health issues and hormone imbalances. 

HIGH FIBER FOODS CHART FOR CONSTIPATION + HORMONE BALANCE

Now that you know how critical daily dietary fiber consumption is in order to reduce constipation and support gut health and hormones, these are some of the top high fiber foods you can begin to incorporate into your diet. 

+ Lentils

18g of soluble fiber per 1 cup

+ Split Peas

16g of soluble fiber per 1 cup

+ Beans (black, kidney, pinto, etc.)

+ Artichoke Hearts

+ Chickpeas

+ Avocado

10g of soluble/insoluble fiber per 1 cup 

 

+ Chia Seeds

+ Berries

+ Leafy Greens

+ Pears

+ Almonds

+ Carrots

+ Cruciferous Veggies (broccoli, bok choy, brussels sprouts, etc.)

+ Mango

+ Oats

+ Quinoa

+ Apples

+ Papaya

+ Beets

+ Sweet Potatoes/Squash

+ Popcorn

+ Brown Rice/Millet

+ Orange

+ Banana

+ Psyllium Husk

+ Peppers

+ Sunflower/Pumpkin/Flaxseed

+ Pistachios

3g soluble/insoluble fiber per 1 cup

 

TIPS TO INCREASE YOUR FIBER INTAKE

+ Start Slow

It’s important to increase your fiber intake gradually over the course of a few weeks in order to give the natural bacteria in your digestive system time to adjust to the change. If you start to experience symptoms such as gas, bloating or cramping it’s a sign you’re adding too much too quickly and to back off until symptoms subside. 

+ Add A Source of Fiber To Every Meal/Snack

Focusing on one source of fiber per meal and snack is a great way to slowly ramp up your dietary fiber intake, not to mention balance out meals to keep you satiated and curb cravings. This could look like adding berries to a yogurt parfait, mashing avocado on your toast or serving chicken with a side salad or roasted vegetables. 

+ Make A Smoothie

Smoothies are such a delicious and easy way to sneak in extra fiber from frozen fruits (berries, bananas), vegetables (leafy greens, cauliflower, sweet potatoes), nuts, seeds and even oats. You can snag my go-to high fiber hormone healthy smoothie formula and tips here. 

+ Add A Powerhouse Fiber Source, When Ready

If you’re looking for an easy and highly efficient way to boost your daily fiber intake, look to some powerhouses like psyllium husk (4g per 1 teaspoon!) or chia seeds (10g per 2 tablespoons!) which you can mix into a glass of water and drink. While it doesn’t taste that great (not gross, just not delicious) it IS effective. OR if you need things to taste good in order to consistently consume (it me!) try chia pudding, which makes a super creamy and tasty breakfast, snack or sweet treat. 

+ Don’t Forget To Hydrate

If you’re increasing your daily fiber intake, it’s super important to make sure you’re consuming enough water and hydrating regularly as well. The water binds with the fiber, helping it turn to a gel like substance in your digestive tract and produce all of it’s aforementioned benefits. Without enough water, your stool can become too bulky and dry to pass comfortably, leading to constipation and gas (umm, no thanks).

The general recommendation is roughly 1/2 – 1 ounce of water per pound of body weight, however if you are dealing with constipation you may need to adjust as needed. As someone who is active and consumes 25g of fiber per day, I aim for 100 ounces of liquid to keep me hydrated and things moving properly. 

 

SHOULD I TAKE A FIBER SUPPLEMENT?

Fiber supplements and powders are popular, especially when it comes to reducing constipation, but are they actually good for you? While most on the market are deemed safe, the high amount of fiber in one dose can lead to side effects like constipation, bloat and gas. Additionally, when you opt for a fiber supplement over consuming foods rich in dietary fiber, you’re missing out on other crucial vitamins, minerals and nutrients that provide your hormones and gut microbiome with the raw materials they need to thrive. 

As a nutrition and hormone health coach, I generally encourage clients to focus on getting most of their nutrients from a diverse range of real, whole foods first, then supplement as needed. That being said, everyone’s lifestyles and needs are different, and if you feel you need a fiber supplement to help you reach your goals, I like either this brand or this psyllium husk powder. 

HIGH FIBER RECIPES TO REDUCE CONSTIPATION + BALANCE HORMONES

+ High Fiber Smoothie Recipes

+ Healthy Copycat Wendy’s Frosty

+ Healthy Shamrock Protein Shake

+ Pumpkin Pie Fertility Smoothie

+ Gut-Friendly Oreo Cookie Blizzard

+ Dark Chocolate Avocado Smoothie

+ Better Than Botox Green Smoothie

+ Gut Friendly Chocolate Chip Cookie Dough Blizzard

+ Dark Chocolate Strawberry Fudge Smoothie Bowl

+ High Fiber Breakfast Recipes

+ Carrot Cake Overnight Oats

+ The BEST Protein Chia Pudding

+ Plant + Protein Packed Breakfast Bowl

+ Coconut Mango Chia Pudding

+ Creamy Quinoa Porridge

+ Gut Healthy Papaya Boat

+ Blended Overnight Oats

+ Gut Healthy Pumpkin Pie Overnight Oats

+ Pumpkin Pie Baked Oatmeal

+ Gut-Friendly Sweet Potato + Quinoa Breakfast Bowl

+ Peanut Butter Banana Baked Oatmeal

+ Gut-Friendly Pumpkin Spice Blender Pancakes

+ Gut Friendly Peaches N Cream Baked Oatmeal

+ Cinnamon Banana Blender Pancakes

+ Strawberry Rhubarb Baked Oatmeal

+ Gut-Friendly Carrot Cake Baked Oatmeal

+ Banana Walnut Baked Oatmeal

+ Cinnamon Roll Baked Oatmeal

+ Cherry Chia Pudding Parfait

+ Summer Berry Baked Oatmeal + Coconut Whipped Cream

+ Apple Pie Baked Oatmeal

+ Foolproof Chia Pudding Parfait

+ High Fiber Lunch + Dinner Recipes

+ Cauliflower Chickpea Tacos + Mango Salsa

+ Raw Carrot Salad For Hormone Balance

+ Healthy White Chicken Chili 

+ Gut Healthy Butternut Squash Quinoa Salad + Warm Cider Dressing

+ Salmon Pesto Pasta

+ Chicken Pesto + Goat Cheese Sweet Potato Pizza

+ Vegan Creamy Tomato Soup

+ Green Avocado Chicken Curry

+ Maple Soy Glazed Brussels Sprouts

+ Vegan Butternut Squash Mac and Cheese

+ BBQ Chicken Stuffed Sweet Potatoes

+ Roasted Pumpkin + Forbidden Rice Salad with Maple Tahini Dressing

+ Farmer’s Market Salad + Honey Lemon Vinaigrette 

+ BLTA Salad Bowls

+ Greek Chicken Quinoa Salad Bowls

+ Sheet Pan Chicken Nuggets + Sweet Potato Fries

+ Immunity Boosting Chicken Chickpea Noodle Soup

+ Healthy Maple Molasses Glazed Brussels Sprouts

+ One Pot African Peanut + Sweet Potato Stew

+ Healthy Loaded Sweet Potato Nachos

+ Fajita Stuffed Sweet Potatoes + Creamy Avocado Sauce

+ Eggplant Curry + Cardamom Spiced Quinoa

+ Sweet Potato Shepherd’s Pie

+ Creamy Cauliflower + Turmeric Coconut Curry

+ Stuffed Acorn Squash Bowls

+ Chickpea Pesto Pasta Salad

+ Juicy Turkey Avocado Burger Bowls

+ Smoky Sweet Potato Turkey Chili

+ Thai Style Butternut Squash Curry

+ Maple Roasted Delicata Squash Boats

+ Grilled Miso Salmon + Avocado Salad Bowls

+ Creamy Carrot Tahini Miso Soup

+ Next Level Grilled Artichokes

+ High Fiber Desserts + Snacks

+ Pumpkin Cookie Dough Bars

+ Gluten-Free Chocolate Chunk Banana Bread

+ Vegan Avocado Chocolate Mousse

+ Gluten-Free Pumpkin Chocolate Chip Bread

+ Banana Bread Bliss Balls

+ Gluten-Free Lactation Cookies

+ Seed Cycling Dark Chocolate Fudge Truffles

+ Monster Cookie Dough Balls

+ Grain-Free Dark Chocolate Chunk Zucchini Muffins

+ Fudgy Brownie Batter Hummus

+ Paleo Pecan Pie Bars

+ No Bake Sweet Potato Cheesecake Bars

+ Easy Pumpkin Hummus

+ Paleo Pumpkin Muffins

+ Dark Chocolate Chunk Nut Butter Balls

+ Superfood Guacamole + Jicama Dipping Fries

MORE TIPS TO REDUCE CONSTIPATION + BALANCE HORMONES

+ CYCLE SYNCING FOOD CHART + GUIDE

+ 30G PROTEIN CHEAT SHEET

+ THE BEST HORMONE BALANCING FOODS, RECIPES + COOKING TIPS

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