Fiber is truly having a moment — and honestly, it deserves it. When you focus on adding foods high in fiber to your meals (especially alongside protein), everything from your digestion to your blood sugar to your energy levels improves.
And while protein has been trending for months, fiber is the supporting character we all need more of (especially for hormones, gut health, and metabolic balance!).
Here’s why the combination matters and 10 gluten-free, dairy-free foods high in fiber that are easy to add to your routine.
Why Pairing Fiber + Protein Works
Better blood sugar balance.
Fiber slows the absorption of carbs, while protein slows digestion overall. When you combine them, you keep blood sugar steady and avoid crashes.
Longer-lasting fullness.
Protein tells your body “I’m full,” and fiber physically fills up your stomach. Together, they help control cravings and keep you satisfied for hours.
Better digestion and gut health.
Fiber feeds the good bacteria in your gut and keeps everything moving smoothly. Protein supports tissue repair — including the gut lining.
More stable hormones and metabolism.
Blood sugar balance = hormone balance. Eating meals rich in fiber and protein is one of the easiest ways to support both.
8 Foods High in Fiber
1. Psyllium Husk
One of the highest-fiber foods per teaspoon! I add it to smoothies, chia pudding, oatmeal, or baked goods for an instant fiber boost. I like this brand.
2. Chia Seeds
Chia seeds are tiny but mighty when it comes to fiber, roughly 10 grams per tablespoon. They contain both soluble and insoluble fiber, helping support fullness, digestion, and stable blood sugar. They’re also rich in omega-3 fatty acids and plant-based protein, so adding chia seeds to your day gives you a double wellness boost. I love this brand from Whole Foods!
3. Ground Flaxseed
Flaxseed is another fiber superstar, especially when ground. It contains both soluble fiber (great for digestion and blood sugar) and lignans, which are incredibly supportive for estrogen balance and hormone health. Ground flax blends seamlessly into so many foods without altering flavor, making it one of the easiest high-fiber additions to your day.
5. Beans
Beans are some of the most powerful foods high in fiber. A single cup of cooked beans can deliver anywhere from 10–16 grams of fiber. They’re also rich in resistant starch which helps feed beneficial gut bacteria, support digestion, and promote more stable blood sugar after meals.
6. Berries (Raspberries, Blackberries, Blueberries)
Berries are one of the most delicious high-fiber foods, and they’re naturally lower in sugar than many other fruits — especially raspberries and blackberries. Their fiber content helps slow the release of natural fruit sugars, making them a great option for steady blood sugar and hormone balance. Berries also provide antioxidants that help fight inflammation and support skin health.
7. Raw Veggies (Carrots, Broccoli, Bell Peppers, Cucumbers)
Raw vegetables deliver fiber in its most natural, hydrating form. Crunchy veggies like carrots, broccoli, and bell peppers are rich in insoluble fiber, which helps keep digestion moving and supports healthy bowel patterns. Because they require more chewing, raw veggies also help keep you full and satisfied — especially when paired with protein or healthy fats. Snack on them with hummus or guacamole, add them to lunch plates for extra volume, or chop them into salads. They’re one of the simplest, most accessible ways to naturally increase your daily fiber intake.
8. Sweet Potatoes
Sweet potatoes are both nutrient-dense and fiber-rich, especially when eaten with the skin. They contain a mix of soluble and insoluble fiber that supports digestion, blood sugar stability, and long-lasting energy. Because sweet potatoes digest slowly, they help prevent energy crashes and mid-afternoon cravings. They’re also packed with beta-carotene, making them great for immune health and skin. Roast them whole, cube them for bowls, mash them, or stuff them with shredded chicken, beans, or tahini for a balanced, fiber-forward meal.
