Incorporating a variety of these foods into your diet can boost both your fiber intake and antioxidant levels, promoting better digestion, gut health, heart health, reduced inflammation, and protection against oxidative stress.

A good fiber goal is 30-40 grams per day or more.

Fruits

1. Berries (Blueberries, Raspberries, Blackberries, Strawberries)
   • Serving: 1 cup of raspberries or blackberries (~8g fiber).
   • Antioxidants: Anthocyanins, vitamin C, and ellagic acid.
2. Apples (with skin)
   • Serving: 1 large apple (~5g fiber).
   • Antioxidants: Quercetin, catechins, and chlorogenic acid.
3. Pears (with skin)
   • Serving: 1 medium pear (~6g fiber).
   • Antioxidants: Flavonoids and vitamin C.
4. Plums and Prunes
   • Serving: 5-6 prunes (~6g fiber).
   • Antioxidants: Phenolic compounds like neochlorogenic and chlorogenic acids.
5. Oranges
   • Serving: 2 medium oranges (~6g fiber).
   • Antioxidants: Vitamin C, flavonoids like hesperidin.
6. Pomegranate Seeds
   • Serving: 1 cup of seeds (~7g fiber).
   • Antioxidants: Punicalagins, anthocyanins, and tannins.

Vegetables

1. Artichokes
   • Serving: 1 medium artichoke (~7g fiber).
   • Antioxidants: Cynarin, luteolin, and chlorogenic acid.
2. Broccoli (cooked)
   • Serving: 1 cup (~5g fiber).
   • Antioxidants: Sulforaphane, vitamin C, and kaempferol.
3. Spinach (cooked)
   • Serving: 1.5 cups (~5g fiber).
   • Antioxidants: Lutein, zeaxanthin, and beta-carotene.
4. Carrots (raw or cooked)
   • Serving: 2 large carrots (~6g fiber).
   • Antioxidants: Beta-carotene and lutein.
5. Sweet Potatoes (with skin)
   • Serving: 1 medium sweet potato (~6g fiber).
   • Antioxidants: Beta-carotene and anthocyanins (purple varieties).
6. Kale (cooked)
   • Serving: 1.5 cups (~5g fiber).
   • Antioxidants: Quercetin, kaempferol, and beta-carotene.

Legumes

1. Lentils (cooked)
   • Serving: 3/4 cup (~5.5g fiber).
   • Antioxidants: Polyphenols, flavonoids, and procyanidins.