Fiber is often an afterthought in daily meals, but it plays a vital role in supporting digestive health, weight control, and overall wellness. At Gastrodoxs, we encourage patients across Houston to make fiber a priority.
“Dietary fiber is your digestive system’s best friend,” says Dr. Bharat Pothuri, a leading gastroenterologist in Houston. “It supports regularity, stabilizes blood sugar, and helps you feel full—naturally.”
In this post, we explore five practical ways to boost your fiber intake and explain why even small changes can make a big difference.
Dietary fiber is a type of carbohydrate your body can’t fully digest. It passes through your digestive system, helping regulate how your gut functions.
“Fiber nourishes your gut microbiome,” says Dr. Pothuri. “It also delays sugar absorption, which helps prevent energy crashes.”
Eating a fiber-rich diet provides benefits beyond digestive health.
“Fiber helps patients control their appetite without feeling deprived,” Dr. Pothuri explains.
Getting more fiber doesn’t mean giving up flavor or convenience. These five ideas work with everyday foods found across Houston grocery stores and farmers markets.
Steel-cut oats deliver about 5 grams of fiber per serving.
A cup of spinach adds roughly 4 grams of fiber.
One cup of cooked lentils provides 15–16 grams of fiber—nearly half your daily need.
One medium apple contains around 4.4 grams of fiber.
Two tablespoons of chia seeds provide 11 grams of fiber.
| Food Item | Fiber (g) | Type | Best Use Case |
| Black Beans | 15.0 | Soluble & Insoluble | Tacos, chili, salads |
| Lentils | 16.0 | Soluble & Insoluble | Stews, soups, or curry bases |
| Steel-Cut Oats | 5.0 | Soluble | Warm breakfast with fruit |
| Quinoa | 5.2 | Insoluble | Side dish or grain bowl base |
| Chia Seeds (2 tbsp) | 11.0 | Soluble | Smoothies, puddings, overnight oats |
| Avocado (1 medium) | 10.0 | Insoluble | Toast topping or salad ingredient |
| Broccoli (1 cup cooked) | 5.1 | Insoluble | Stir-fry or roasted vegetable platter |
Adding fiber can be fun and tasty. Here are some ideas to get started:
Soak chia seeds in almond milk overnight. Add fruit before serving.
Use a base of quinoa or brown rice. Add black beans, roasted sweet potatoes, and greens. Drizzle with a tahini dressing.
Use a whole-grain tortilla with hummus, spinach, carrots, and grilled chicken.
Mix almonds, dried figs, and pumpkin seeds for a fiber-packed snack.
Combine oats, seeds, chopped nuts, dried fruit, and a bit of honey. Bake until golden.
Houston offers many spots to find fresh, fiber-packed foods.
“Houston’s local markets offer fiber-rich foods that are fresh and full of flavor,” says Dr. Pothuri.
Fiber supports your digestion, heart, and energy levels—and adding more doesn’t have to be complicated. With these five simple steps and help from Gastrodoxs, you can enjoy fiber-rich meals without sacrificing taste. Whether you’re picking up local produce or blending a veggie-packed smoothie, you’re taking steps toward better gut health—one bite at a time.
Dr. Bharat Pothuri is a Board-Certified Gastroenterologist and Hepatologist. With extensive experience in digestive health, he specializes in advanced endoscopic procedures, chronic GI disorder management, and preventive care. Dr. Pothuri is dedicated to providing expert, patient-focused insights to help improve gut health and overall well-being.
Women need 25g; men need 38g.
Yes, but it's uncommon. Start slowly to avoid gas or bloating.
No, fiber stays stable during most cooking methods.
Whole foods are best. Supplements are a backup.
Yes, fiber helps you feel full and reduces overeating.
No. Both soluble and insoluble fiber are important.
Both are great. Try berries, apples, broccoli, and carrots.
Possibly at first. Increase slowly and drink more water.
Try oats with chia, berries, and walnuts.
Visit Urban Harvest, local co-ops, or your neighborhood H-E-B.
