A diet based mostly on varied vegetables is the best guarantee for intestinal health.

Include these foods in your dishes and you will ensure good amounts of fiber and a better balance of your microbiota.

1. Oats, prebiotic and satisfying

Oats are rich in beta-glucans, a fiber that feeds good bacteria in the intestine: it provides 8 g of this type of fiber per 100 g.

Betaglucans also help regulate blood glucose levels and reduce the absorption of dietary cholesterol and blood levels.

But they are not the only fiber that oats provide. This cereal also contains resistant starch and is, therefore, a good modulator of the intestinal microbiota.

Other good sources of beta-glucans are shiitake and other mushrooms.

2. Legumes, rich in galactooligosaccharides

Legumes and also nuts provide a lot of fiber: the content can range from 4 to 7 grams per 100 grams in the case of legumes; and from 3 grams of sunflower seeds to 14 grams of raw almonds with skin in nuts.

The legumes are especially rich in galactooligacharides that feed the microbiota. Now, if you’re not used to it, they can cause gas and flatulence. Make sure you let them soak long enough to make them more digestive.

3. Mulberries, rich in fiber and polyphenols

The blackberry is one of the fruits with more fiber: 8 grams per serving of 100 grams of fruit.

Other fruits that provide abundant fiber are apple, pear, banana, grape, pomegranate or orange, among others.

They provide fructans, resistant starch, pectins and polyphenols, all of them good elements for the care of the microbiota.

4. Pumpkin and other vegetables

In pumpkin and other vegetables, roots and tubers, such as parsnips, turnips, celeriac, carrots or beets, we find different types of fiber, both soluble and insoluble.

The key is the variety to ensure a good supply of fibers in different proportions.

5. Plantain

The plantain, previously cooked and then refrigerated for at least 24 hours, is rich in resistant starch, the starch form that provides the most benefits to the intestinal flora.

Other sources of this starch are rice and potatoes, also cooked and cooled.

6. Lettuce and other green leaves

Lettuce and other green leaves, such as Swiss chard, spinach or arugula, are rich in non-fermentable fibers.

They provide between 2 and 6 grams of fiber per 100 grams of food.

7. Peas and other vegetables

Peas and other vegetables such as asparagus, artichokes or broccoli are foods rich in different types of fiber.

A serving of 100 grams of peas provides no less than 5 grams of fiber.

Here again, the key is variety.

How to get all the fiber you need

According to the World Health Organization, we need to eat between 24 and 38 grams of fiber a day, but this body does not specify what type.

The most important thing is that there is a variety of foods rich in different types of fiber throughout the day. The more variety, the greater the benefits for our intestinal flora.

Include several foods or food groups of this article each day on your plates. Next, you have an example of a complete menu that will allow you to satisfy the recommended daily amount of fiber in a balanced and varied way.


If it’s sweet…

Oatmeal porridge with cooked apple, cinnamon and nuts.

If it’s salty…

Miso soup with leek and wacame seaweed and beetroot hummus served with some chopsticks cut from vegetables (carrot, celery, chicory).

Midmorning (optional)

You can add a piece of fruit during the morning.


A chilled potato salad with arugula, olives, capers, assorted seeds, pomegranate and, to choose, fresh sauerkraut or kimchi.

Midmorning (optional)

Activated nuts and a chia pudding in the afternoon.


A cream of vegetables (pumpkin, mushrooms…) or a plate of steamed vegetables (tender beans, artichokes…) with a sauce of flax and turmeric.

Grilled chickpea tempeh with mustard.