From Gut to Greatness: How Fiber Fuels Focus, Mood & Performance

Good digestion is like having a personal assistant for your body, ensuring everything runs smoothly and on time. This means no unexpected energy crashes or brain fog for high-performance leaders—just pure, unadulterated mental sharpness and vigor. With a well-functioning gut, you’re absorbing all the necessary nutrients to keep your brain firing on all cylinders, making quick decisions and staying cool under pressure. Plus, good gut health can boost your mood, so you can lead your team with a smile, even when the going gets tough. So, next time you’re in a stressful meeting, remember: a happy gut could be your secret weapon​ (MDPI)​.

Think of fiber as your digestive system’s best friend, the reliable buddy always there to keep things moving smoothly. Here’s a rundown of the top high-fibre foods that will make your gut sing with joy.

Which Vegetables to eat to increase your fiber intake

1. Green Peas (6.5 g per cup)
Green peas: small, mighty, and packed with enough fiber to keep your insides happy. Plus, they’ve got antioxidants, vitamins, and polyphenols – the ultimate gut cocktail. A study in Nutrients highlights the benefits of fiber for maintaining a healthy gut microbiome​ (MDPI)​.

2. Broccoli (2.1 g per cup)
Broccoli, the tree of the vegetable world. Whether you steam, boil, or eat it raw, your gut bacteria will give you a standing ovation. Research shows that cruciferous vegetables like broccoli can help reduce inflammation in the gut​ (MDPI)​.

3. Brussels Sprouts (3.7 g per cup)
Tiny cabbages that are big on fiber. High in protein, these guys are perfect for any meal – and no, they don’t just belong at Christmas dinner. A systematic review in Nutrients found that a diet rich in fiber, including Brussels sprouts, can help improve overall gut health​ (MDPI)​.

4. Sweetcorn (2.2 g per cup)
Corn on the cob, grilled, or just on the side, sweetcorn is a fiber-packed, golden delight. Who knew your BBQ could be so nutritious?

5. Carrots (3.6 g per cup)
Crunchy, sweet, and perfect with hummus, carrots are your new fiber best friend. Plus, they’re a great way to keep an eye on your fiber intake – literally.

Which Fruits To Eat To Increase Your Fiber Intake

6. Avocado (5.1 g per cup)
The darling of Instagram brunches, avocado is not just for toast. It’s a creamy, fiber-filled wonder that makes salads, sandwiches, and guacamole delightful. Research in the Journal of Nutritional Biochemistry shows that avocados support healthy gut flora​ (MDPI)​.

7. Raspberries (8 g per cup)
Tiny, tart, and fiber-rich, raspberries are like nature’s candy. Throw them in your yogurt or eat them straight up – your taste buds and gut will thank you. According to the American Journal of Clinical Nutrition, berries like raspberries are excellent for gut health due to their high fiber content​ (MDPI)​.

8. Coconut (5.8 g per cup)
Whether shredded or raw, coconut is here to boost your fiber while giving you that tropical vibe. Add it to oatmeal or salads for a delicious twist.

9. Kiwi (3.4 g per cup)
Fuzzy on the outside, fiber-rich on the inside. Eat the skin for an extra fiber punch – just pretend you’re a kiwi-eating pro.

10. Apples (1.4 g per medium apple)
An apple a day keeps the doctor away – especially if you eat the skin. Pair with nut butter for a snack that’s both satisfying and fiber-packed.

11. Strawberries (1.7 g per cup)
Sweet, juicy, and perfect for smoothies, strawberries are a delicious way to sneak more fiber into your diet.

Which Grains To Eat To Increase Your Fiber Intake

12. Bulgur Wheat (5.7 g per cup, cooked)
Move over rice, bulgur wheat is here to stay. Nutritious, versatile, and fiber-rich, it’s the grain that can do it all. Research published in the Journal of the Academy of Nutrition and Dietetics highlights bulgur wheat’s high fiber content and its benefits for digestive health​ (MDPI)​.

13. Dark Rye Flour (5.4 g per quarter cup)
Bake your way to a fiber-filled diet with dark rye flour. Your homemade bread just got a healthy upgrade.

14. Whole-Wheat Spaghetti (6.3 g per cup)
Switch to whole-wheat spaghetti and feel less guilty about your pasta cravings. It’s fiber heaven in a bowl. But remember never eat a naked carb so add bolonese or cheese to dampend any blood sugar spike.

15. Oats (2.9 g per half cup, uncooked)
Breakfast is served with oats. Their beta-glucan fiber helps control blood sugar – because who wants a sugar rush before 9 AM? According to the Journal of Nutrition, oats are beneficial for maintaining healthy cholesterol levels​ (MDPI)​.

16. Popcorn (3.6 g per 3 cups)
Snack time just got healthier. Popcorn is the crunchy, fiber-filled treat you didn’t know you needed. For a real taste bud dance, add nutritional yeast for a savoury, cheese, nutritient rich delight.

17. Rye Crackers (4 g per two slices)
Top these fiber-rich crackers with avocado or hummus, and you’ve got yourself a snack that’s as tasty as it is nutritious.

18. Wheat Germ (0.45 g per 2 tablespoons)
Add wheat germ to your pancakes or muffins, and you’ll sneak in some fiber without anyone noticing.

Protein Foods To Help Increase Your Fibre Intake

19. Lentils (12.6 g per cup)
Lentils, the superheroes of the legume world. They’re packed with fiber and polyphenols – basically, they’re doing your heart a favor. A review in the British Journal of Nutrition found that legumes, including lentils, are excellent for increasing dietary fiber intake​ (MDPI)​.

20. Black Beans (12.4 g per cup)
Tacos, salads, grain bowls – black beans do it all. They’re fiber-rich and ready to spice up your meals.

21. Edamame Pasta (3.6 g per 50 g)
Protein pasta? Yes, please. Edamame pasta is a high-fiber, high-protein delight that pairs perfectly with your favorite sauce.

22. Chia Seeds (7.7 g per ounce)
Tiny but mighty, chia seeds are a fiber powerhouse. Add them to water, and they magically turn into a gel – science in your kitchen!

23. Chickpeas (4 g per cup)
Hummus, salads, grain bowls – chickpeas are versatile and packed with fiber. Make your own hummus and be the hero of snack time.

24. Sunflower Seeds (0.54 g per tablespoon)
Sprinkle these fiber-rich seeds on salads, yogurt, or trail mix. They’re small but pack a nutritional punch.

25. Almond Flour (2.1 g per quarter cup)
Bake with almond flour, and your cookies will not only taste amazing but also give you that fiber boost you need.

26. Peanuts (0.57 g per tablespoon)
Peanuts are great in everything. Add them to your dishes or just go for peanut butter – 3 g of fiber per 2 tablespoons, and it’s delicious.

Drinks To Help Increase Your Fiber Intake

27. Coffee
Yes, your morning coffee can have fiber. Celebrate with a cup (or two) Studies have shown that coffee can have prebiotic effects on the gut microbiome​ (MDPI)​.

28. Smoothies
Blend your way to fiber heaven. Mix fruits, veggies, grains, and proteins into a delicious, high-fiber drink and top with chia seeds or linseeds.

29. Vegetable Juice
These juices must include the the fiber of the veggie in the drink.

Low-Fiber Foods and Smart Swaps

Surprise! Some of your favorite foods might be fiber imposters. White rice, pasta, and bread are just pretending to be nutritious. Here are some easy swaps:

• Plant-based proteins over animal-based ones.

• Eat the skin on fruits and veggies.

• Swap white rice for brown rice, bulgur, or farro.

• Frozen or fresh veggies instead of canned ones.

• Skin-on sweet potatoes instead of the skinless variety.

Summary

From veggies to grains to snacks, there’s a fiber-filled option for every meal.  Say good bye to pellet poo and hello fluffly floaters! Goodbye to lack of concentration due to a puffy, sore, bloated gut and hello to stable, mood-improving digestion.

Sources:

1. Nutrients Journal: Dietary Fiber and Its Role in Gut Health

2. British Journal of Nutrition: Fiber Intake and Mental Health