Five Fiber Rich Foods for Better Digestion

Chia seeds

This tiny powerhouse of a seed is packed with all kinds of nutrient dense goodness including 11 grams of fiber, 4 grams of protein and essential vitamins like omega 3 and 6, calcium, copper, phosphorous, potassium and zinc. One serving of chia seeds provides you with your daily recommended value of fiber. Its ability to absorb liquid and form a gel-like consistancy acts as a prebiotic in the digestive system, supporting the growth of probiotics in the gut. This also allows it to clean up your insides allowing for regular bowel movements. Add a tablespoon to your morning smoothie or porridge and feel better instantly. 

Flax seeds

Another powerful seed that contains 8 grams of fiber per 1 oz along with 6 grams of protein and vitamins like B1, manganese, magnesium, phosphorus and selenium, as well as vitamin B6 which is great for promoting the growth of strong hair and nails. Like chia seeds, flax has the ability to form a gel-like substance which provides great benefit to your intestinal tract, allowing you to have regular BM. Other benefits of flax seeds are colon detoxification, fat loss and reduction of sugar cravings. Adding a tablespoon of flax to your morning smoothie or oatmeal is the perfect way to start your day on a healthy note. 


I consider oatmeal to be a superfood because there are so many benefits to it, it's impossible to list them all. My top three would be reduction of sugar cravings, satiation and its fiber content. At 4 grams of fiber per cup of cooked oats, you are also getting in vitamins like calcium, iron and 28 grams of carbohydrates, making this the perfect food to fuel your workout. Oatmeal can be eaten in a number of creative ways, my favorite being soaked overnight with a cup of almond milk and a tablespoon of chia seeds. Top your oatmeal with berries or other fruit and a sprinkle of cinnamon for a healthy breakfast.  

Brown Rice

Another fiber rich food that is great for digestion is brown rice. It contains 4 grams of fiber per 1 cup (cooked) and it is the perfect carbohydrate. I recommend eating a cup of cooked brown rice with vegetables and tamari (gluten free soy sauce) as a post workout meal. Brown rice takes time to digest because it is a grain in whole form (unlike white rice) which will help in curbing cravings and keeping you full longer. 


This super vegetable contains 4 grams of fiber per cup of sliced beets as well as folate, a vitamin known to prevent colon cancer, aid in cell growth and repair of tissue in your digestive tract. I also love beets because they are an easy way to measure the speed of your digestive system. If you encounter red stool after eating this vegetable, it is a sign of good health because it means your body is working quickly to remove any excess food from your body.