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Boost Your Fiber Intake with These High-Fiber Foods and Drinks

Pia VermaakPia Vermaak  July 2, 2024

Ever wondered why you still have no energy after your meals? It could be a lack of fiber. Many people feel sluggish, and unsatisfied, and have problems like constipation. However, adding more fiber can transform your gut, heart, and overall health! Now, let’s explore the benefits of fiber, higher-fiber drinks, and foods.

benefits of fiber

Health Benefits of Fiber

  • Promotes a Healthy Gut 

Fiber and gut health go hand in hand. If you’re dealing with stomach issues, it’s time to look at how much fiber you eat. Fiber is what helps us pass gas and waste properly without complications. For someone who steers away from fibrous foods they likely have to put up with unpleasant problems like constipation, stomach aches, and bloating. Scientists have narrowed down that a good amount of fiber for women is around 25 grams, and for a grown man, it is 38 grams, but not many people take this seriously, hence the rising numbers of people suffering from digestive problems and missing out on the benefits of fiber.

  • Fiber Helps Maintain a Healthy Weight

Ever find yourself overeating? This is because your meals aren’t keeping you full. We often eat snacks and easy meals without looking at our fiber intake. These foods have empty calories and don’t have much nutrition to offer. Eating a meal lacking fiber and other vitamins can still leave you hungry. Fiber helps us stay full and feel satisfied, even if it’s a snack, showcasing the benefits of fiber.

  • Great for Heart Health

Fiber is also great for your heart! A balanced diet and proper fiber consumption help lower cholesterol. Fiber has also been shown to help lessen the possibility of type 2 diabetes and strokes, which both lead to potentially serious heart diseases. 

Now that we understand the benefits of fiber, let’s look at some high-fiber drinks!

high fiber foods

High Fiber Drinks to Incorporate into Your Diet

3 High Fiber Smoothie Recipes – High Fiber Drinks

Berry Breakfast Smoothie


  • 2 tbsp chopped walnuts
  • 1 large banana
  • ¾ cup of water 
  • ¼ of an avocado 
  • ½ cup of plain Greek yogurt (low-fat)
  • 1 cup frozen berries (mixed)


  1. Throw all the ingredients into the blender.
  2. Blend on high until smooth, and there are no clumps.
  3. Add more water if it’s too thick.

Banana and Chocolate Protein Smoothie


  • 1 large frozen banana 
  • ½ cup of nonfat milk
  • 1 tsp pure maple syrup
  • ½ of cooked red lentils
  • 2 tsp of unsweetened cocoa powder.


  1. Add ingredients to your blender.
  2. Blend until smooth and everything is mixed together.
  3. Add water until it is the thickness you prefer. 

Beetroot Smoothie for Inflammation


  • ½ inch ginger (peeled and grated)
  • 1 cup of orange juice
  • 1 cup frozen strawberries
  • 1 cup frozen blueberries
  • 8.8 ounces of cooked and refrigerated beetroot
  • 1 medium banana
  • 1 medium peeled and sliced carrot


  1. Add ingredients to the blender.
  2. Blend on high until smooth. (roughly 30 seconds)
  3. Pour into two glasses and serve immediately. 

Fiber Supplements

While fruits and vegetables should be your main source of nutrients, fiber supplements are great additions and can be taken daily. But before your body gets used to them, watch out for things like excess gas and slight bloating. 

Fiber-Rich Herbal Teas – High Fiber Drinks

These teas provide nutrients and hydrate you at the same time! Liquid is essential for proper digestion, and when combined with fiber-rich ingredients, it is a great remedy for additional fiber and other benefits of fiber.

high fiber drinks

Below are 5 teas known to be fiber-rich and have gut-healing properties:

  • Fennel Tea
  • Dandelion Root Tea
  • Elderberry Tea
  • Ginger Tea
  • Rooibos Tea

Nuts That are High in Fiber – Benefits of Fiber!

Nuts are nature’s versatile little powerhouses. They are filled with antioxidants, vitamins, and many more benefits for overall good health. 

Here here’s 3 of our top picks to add to your diet:

  • Almonds: Almonds are very popular because of their well-known health perks, like being high in vitamin E. They also have lots of fiber as for only one ounce, they have 4 grams of fiber, making almonds a smart choice for the benefits of fiber.
  • Pistachios: One ounce of these nuts contains 2.9 grams of fiber and tons of vitamin B6, making them a good snack for people who have weight or blood sugar issues, providing the benefits of fiber.
  • Walnuts: Walnuts have many magical abilities, like helping clean our blood and detoxing livers, and of course, they have a big role to play in gut health. Walnuts may have less fiber than the other listed nuts, with one ounce equalling 1.7 grams, but with their other properties, they are still a number one choice for fiber-rich and gut-healing foods, offering the benefits of fiber.

The Best High-Fiber Foods for Constipation


  • 1 medium banana = 3 grams of fiber. 

Pears with skin 

  • 1 medium pear = 5.5 grams of fiber. 


  • 1 cup raspberries = 8 grams of fiber. 

Apples with skin

  • 1 medium apple = 4.5 grams of fiber.


  • 1 medium orange has 3 grams of fiber.


  • 1 cup strawberries = 3 grams of fiber.

Green peas 

  • 1 cup of green peas has 9 grams of fiber.


  • 1 cup lentils = 15.5 grams of fiber. 

Black beans 

  • 1 cup black beans = 15 grams of fiber.

Chia seeds

  • 1 ounce chia seeds = 10 grams of fiber.

Sunflower seeds 

  • ¼ cup sunflower seeds = 3 grams of fiber.

Navy beans

  • 1 cup navy beans = 3 grams of fiber.

Split peas 

  • 1 cup split peas = 16 grams of fiber. 


  • 1 cup quinoa = 5 grams of fiber.


  • 1 cup oatmeal = 4 grams of fiber. 

Brown rice 

  • 1 cup brown rice = 3.5 grams of fiber. 

Bran flakes cereal

  • ¾ cup bran flakes = 5.5 grams of fiber.


  • 1 cup barley = 6 grams of fiber.


  • 3 cups popcorn = 3.5 grams of fiber.

High Fiber Breakfast Foods Ideas 

Start your day off with one of these high-fiber breakfasts:

  • Avocado and hemp toast
  • Oatmeal and toppings
  • Chia pudding
  • Sweet potato and scrambled egg toast
  • Vegetable omelet with avocado
  • Quinoa eggs and vegetable bowl
  • Fruit smoothie bowl
  • Protein and flaxseed smoothie


There are many ways for you to add fiber to your diet. Fiber-rich teas and smoothies are easy to make and have the most nutrients. Why not start there? Remember that gut health can affect the whole body and have awful repercussions. This is why upping your fiber intake is so important. You can say goodbye to stomach problems, weight fluctuation, and low energy with our tips on boosting fiber intake and reaping the benefits of fiber!

Pia Vermaak

Pia Vermaak 

Pia Vermaak is the owner of the leading digital marketing and content writing company, MotherTyper. Her skill sets include degrees/certificates in beauty, psychology, business, and writing! MotherTyper has writers from all over the world with different races, genders, and backgrounds, ensuring the perfect piece is written, researched, and presented to you!