5 Foods to Eat Instead of Taking a Fiber Supplement

Adding fiber to the diet can help manage constipation and improve overall digestive health. Fiber-rich foods can be an alternative to a fiber supplement for incorporating fiber naturally into an eating plan while also supporting heart health, blood sugar control, and gut health.

1. Kiwi

One study compared two kiwifruits a day with psyllium (a type of fiber supplement) for constipation. The study included adults between the ages of 18 and 65 who had functional constipation, constipation-predominant irritable bowel syndrome (IBS-C), and healthy controls.

Study participants either ate 2 gold kiwifruit a day or took a psyllium supplement (7.5 grams a day) for four weeks. Participants in both groups had more bowel movements. The increase in bathroom trips indicates that either eating kiwi or taking psyllium was effective in treating constipation.

People who ate kiwi had less straining at the toilet than those who took psyllium fiber. The other difference between the groups was in adverse effects. People who ate kiwis had less bloating than those who took psyllium supplements.

2. Chia Seeds

Chia seeds are a versatile, nutrient-dense, high-fiber food. There are 10 grams (g) of fiber in only about 2 tablespoons.

The fiber in chia seeds benefits digestive health by adding bulk to stool. The bulkier stool moves through the intestines more easily, leading to more consistent, easier-to-pass bowel movements.

One study compared the effects of chia seeds, polyethylene glycol (PEG), and psyllium supplements. Researchers recruited people with chronic constipation to try one of the three options for 28 days. At the end of the study, researchers concluded that chia seeds were as effective as either PEG or psyllium for constipation.

3. Legumes

Beans, peas, and lentils are all types of legumes. They are a versatile group of foods that are nutrient-dense, high in fiber, and contain some protein.

One study of postmenopausal women found that eating 1/2 cup of legumes (chickpeas, kidney beans, pinto beans, black-eyed peas, and lentils) daily for 12 weeks improved constipation.

The women’s digestive health also improved, with increased production of short-chain fatty acids. Short-chain fatty acids are important for overall health and may help reduce the risk of diabetes and cardiovascular disease, and maintain a healthy weight.

Fiber content in 1/2 cup of some legumes:

• Chickpeas: 6 g
• Dark red kidney beans: 4 g
• Black beans: 7 g
• Green peas: 5 g
• Pink or red lentils: 11 g

4. Ready-to-Eat High-Fiber Cereal

Ready-to-eat cereals are processed foods, so it’s important to read the nutrition label to understand what’s in them.

Cereals made with whole grains (oats, granola, corn, whole wheat, quinoa, or brown rice) will have more fiber than those with refined grains (white flour, white rice). A cereal that contains a high amount of fiber and a low amount of sugar and fat is a better choice than one that is heavily sweetened.

Eating whole-grain foods reduces the risk of heart disease, diabetes, and obesity and improves gut health. High fiber cereal may also help people have more bowel movements per week, as one study showed.

Fiber content in 1 cup of some cereals:

• Bran flakes (plain): 10 g
• Oat bran: 7 g
• Granola (homemade): 11 g

5. Avocado

An avocado contains healthy plant-based fats as well as 13.4 grams of fiber in an average avocado. One meta-analysis showed that eating avocados may help lower cholesterol levels in people diagnosed with hypercholesterolemia (high levels of low-density lipoprotein (LDL) or total cholesterol).

In another study, people who replaced a carbohydrate in their diet with avocado improved their glucose control and reduced markers of heart disease.

An avocado is a high-calorie food, so it’s key to eat them in moderation and avoid additives that add no nutritional value.