7 High-Fiber Foods that Work Wonders For Your Gut

Fiber is not an uncommonly used word in The Glow Paradise lexicon. We’ve mentioned it more times than we can count, calling it the king of digestion, magic for your gut, and the key to ultimate gut health. It is so good for you, that we recommend a daily intake of 21-38 grams depending on your age. If you were to look at a list of the foods that are highest in fiber, you would find that all of them are plants! That’s right, fiber is only found in substantial quantities in vegetables, fruits and legumes. That is why most of us aren’t getting enough fiber, and why The Glow Paradise focuses a lot on bringing a large amount of plant-rich foods to the table, especially in our signature meal plans. Foods that are naturally rich in fiber also often contain a bounty of vitamins, minerals, and powerful antioxidants.

With that in mind, here are the 7 most fiber-rich vegetables that you should be adding to your daily food routine, as of right now:


Possibly the vegetable with the highest amount of fiber per serving possible, at a whopping 4.8g per 1/2 cup. Artichokes act as a prebiotic, and also contain a decent amount of protein for a vegetable. They’re so incredibly versatile when it comes to cooking and consuming them.

Sweet Potatoes

A great source of both soluble and insoluble fiber, especially within its skin (3.9g for 1 medium potato). They also offer vitamin A and plenty of antioxidant. Just be sure to include the skin however you’re cooking them!


Yes, they are a great way to sweeten up a smoothie or dessert but they are also crammed with essential nutrients including magnesium and potassium which are immensely helpful to all the systems in your body (including your digestion), and finally fiber. Nearly 3g of fiber can be found in a medium banana, so don’t skip out.


As we’ve said multiple times before, dark leafy greens are insanely nutrient-rich, and spinach is particularly loaded with plant-based iron and protein. 2g of fiber per cup of raw spinach is what you’ll get. Not to mention chlorella, from which spinach gets its dark green color. Chlorella is an algae that is fantastic at fighting free radicals in the body. It can also be found in none other than our Beauty Pills!


If there’s one thing that all nutritional philosophies can agree on, it’s that berries are one of the most nutrient-dense foods that you can find at the supermarket. With their exceptionally high fiber content (6g per cup) and vitamin C, blueberries will always be a crowd favorite.


Fresh hummus anyone? Hopefully you’ve answered yes to that question because 1 can of chickpeas corresponds to approximately 10g of fiber! That includes the kind that feeds your anti-inflammatory gut bacteria and helps it thrive.


We recommend loading up on them especially when they’re in season and at their most delicious! One tomato contains 1.5g of fiber, and you can get your fix from any number of creative salads, sauces and other food combinations.