Chia seeds are famous for their fiber content, but they’re not the only powerhouse when it comes to supporting digestion and gut health. Many other everyday foods contain even more fiber—or offer additional benefits for your digestive system. From fruits to grains and legumes, here are seven high-fiber foods that can easily outshine chia seeds for better digestive wellness.

1. Lentils

Lentils are one of the richest plant-based sources of dietary fiber, providing around 15 grams per cup when cooked. They promote regular bowel movements and support healthy gut bacteria. Lentils are also packed with protein, iron, and folate, making them a complete food for digestive and overall health.

2. Split Peas

Split peas are another fiber superstar, delivering nearly 16 grams of fiber per cup. They contain both soluble and insoluble fiber, which work together to regulate digestion, stabilize blood sugar, and lower cholesterol levels. Enjoy them in soups or stews for a hearty, gut-friendly meal.

3. Raspberries

Raspberries may be small, but they pack an impressive 8 grams of fiber per cup—more than almost any other fruit. Their natural antioxidants and water content also support hydration and smooth digestion. Add them to yogurt, smoothies, or oatmeal for a refreshing, high-fiber boost.

4. Artichokes

Artichokes are one of the best vegetables for digestive health, with around 10 grams of fiber per serving. They’re rich in inulin, a type of prebiotic fiber that nourishes beneficial gut bacteria. Eating artichokes regularly can help reduce bloating and promote better nutrient absorption.

5. Oats

Oats are an excellent source of soluble fiber, especially beta-glucan, which helps soften stool and improve digestion. They also support heart health and help control appetite by keeping you fuller for longer. A warm bowl of oatmeal with fruits and nuts makes an ideal breakfast for gut balance.

6. Chickpeas

Chickpeas (garbanzo beans) contain both soluble and insoluble fiber that aid digestion and promote bowel regularity. They’re also high in protein and resistant starch, which fuels healthy gut bacteria. Add chickpeas to salads, curries, or hummus for a tasty fiber-rich meal.

7. Pears

Pears are one of the best fruits for fiber and hydration. A medium pear provides about 6 grams of fiber, most of which is found in the skin. Their natural sorbitol content helps ease constipation and keep your digestive system running smoothly.

Final Thoughts

While chia seeds are great, these high-fiber foods can do even more for your digestive health. By combining different sources of soluble and insoluble fiber, you can improve gut function, support regularity, and enhance nutrient absorption. Mix these foods into your daily meals for a healthier, happier digestive system.

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Disclaimer: This article is for general informational purposes only and should not be considered medical advice. Natural foods, herbs, and essential oils may support wellness, but results can vary for each individual. Always consult your doctor or a qualified healthcare professional before starting any new diet, supplement, or treatment, especially if you have an existing medical condition or are taking medication. The author and publisher are not responsible for any possible side effects or adverse reactions from the use of the information contained herein.