Why Fiber is Important for Gut Health
Essential for Gut Health
Fiber plays a critical role in supporting Gut Health through its effects on metabolism, energy production, and cellular function.
Key Benefits
Improves digestive health and prevents constipation
Additional Support
Supports weight loss by increasing fullness
Daily Target for Gut Health
32 g per day
Adjusted based on Gut Health goals
Best Fiber-Rich Foods for Gut Health
These foods provide the most Fiber while supporting your Gut Health goals:
| Rank | Food | Fiber per 100g | % Daily Value | Gut Health Score |
|---|---|---|---|---|
| 0 | Chia Seeds | 34.4 | 109% | |
| 1 | Mung Beans | 15.4 | 49% | |
| 2 | Black Beans (Cooked) | 15.0 | 48% | |
| 3 | Almonds | 12.5 | 40% | |
| 4 | Chickpeas (Garbanzo Beans) | 12.5 | 40% | |
| 5 | Oats | 10.6 | 34% | |
| 6 | Tiger Nuts | 10.0 | 32% | |
| 7 | Cacao Nibs (Raw) | 9.0 | 29% | |
| 8 | Edamame (Young Soybeans) | 8.1 | 26% | |
| 9 | Lentils | 7.9 | 25% | |
| 10 | Raspberries (Fresh) | 8.0 | 25% | |
| 11 | Blackberries (Fresh) | 7.6 | 24% | |
| 12 | Artichokes (Globe) | 6.9 | 22% | |
| 13 | Pomegranate | 7.0 | 22% | |
| 14 | Avocado | 6.7 | 21% |
How Much Fiber Do You Need?
General Population
38 g (Men)
25 g (Women)
Sample Daily Meal Plan
Here's how to reach your Fiber target naturally:
Breakfast
- Chia Seeds - 100g (34.4 )
Total: 34.4
Lunch
- Mung Beans - 100g (15.4 )
Total: 15.4
Dinner
- Black Beans (Cooked) - 100g (15.0 )
Total: 15
Snack
- Almonds - 50g (6.3 )
Total: 6.25
Daily Total: 71 g (226% of target)
✓ Signs of Adequate Fiber
- Improved Gut Health performance
- Stable energy levels throughout the day
- Better recovery and overall wellness
- No deficiency symptoms
⚠️ Signs of Fiber Deficiency
- Chronic constipation
- Blood sugar spikes
- High cholesterol
- Weight gain and increased hunger
- Poor gut health
- Increased disease risk
Medical Disclaimer
This information is for educational purposes only and not intended as medical advice. Nutritional needs vary based on individual health conditions, medications, and lifestyle factors. Before making significant dietary changes or starting supplementation, consult with a qualified healthcare provider or registered dietitian who can provide personalized recommendations based on your specific situation.
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