Fiber is important for overall health. Stock your kitchen with foods like lentils, frozen raspberries, avocados, dates, chia ...

“Soluble fiber attracts water and turns to gel during digestion. This slows digestion,” LeVeque says. You can find soluble fiber in foods like beans, lentils, nuts, and some fruits and vegetables.

High-Fiber Foods to Add to Your Shopping List LeVeque says she recommends getting your fiber from whole foods like produce, nuts, and seeds before turning to supplementation.

Chia Seeds Few foods match the fiber density of chia seeds. Two tablespoons contain a whopping 10 grams of fiber, most of which is soluble. Chia seeds also provide omega-3 fatty acids and protein.

Soluble: This type of fiber dissolves in your intestinal tract, creating a gel-like substance to help digestion. It’s found in foods like fruit, beans, and oats.

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Oats Oats are a gentle, heart-healthy grain packed with soluble fiber, especially beta-glucan which helps delay glucose absorption and improves insulin response.

Insoluble fiber can also trigger symptoms and worsen flares, exacerbating symptoms like diarrhea, cramping, and the urge to go, she adds What foods have insoluble fiber?

There’s an army of overlooked high-fiber foods, each feeding a distinct gut function, that you need to get to know.