To Get More Fiber, Put These Foods On Your Next Grocery List

According to the U.S. Institute of Medicine, 95% of Americans do not get enough daily fiber. Eating a fiber-rich diet not only improves digestive health, but also helps you feel fuller, lowers blood pressure, strengthens heart health, and much, much more.

Fiber isn’t all beans and oatmeal. Fruits, vegetables, and even snack foods like popcorn can give you several grams of fiber. Many also come with other health benefits, such as antioxidants, potassium, and healthy gut bacteria. If you want to incorporate more fiber into your diet, add these foods to your grocery list.

Eating Pears Might Prevent Constipation

A crate holds freshly-picked pears.
Igor Golovniov/SOPA Images/LightRocket via Getty Images
Igor Golovniov/SOPA Images/LightRocket via Getty Images

Pears not only get your bowels moving; they also promote gut health. A single medium pear offers six grams of fiber, about 22% of your daily recommended dose. It has both insoluble and soluble fiber, which softens the stool and makes it bulk, perfect for smoother gut health.

In 2014, researchers tested pear’s fiber on adults throughout four weeks. They found that pectin, the fiber in fruit, relieves constipation. It also adds protective healthy bacteria in the gut, guarding intestines against illnesses and irritation. That’s all from a single pear!