7 Essential High-Fiber Foods for Gut Health
Although the inner workings of your digestive system are not always top of mind, your gut health affects more than you realize when it comes to your mental and physical health. Whether you want to dive into the science behind this or simply feel better, incorporating high-fiber foods into your diet is an easy solution to fast-track results.
Gut health is an important factor in overall physical and mental well-being; however, many people don’t understand why it matters or how to improve it. Fiber can help. It's essential for good digestion—helping to regulate bowel movements and aiding in nutrient absorption. Also, consuming enough fiber each day can help prevent digestive issues like constipation and bloating.
In this blog post, we will discuss why fiber is so important and provide a list of seven high-fiber foods you should include in your daily diet. Plus, we have tips for preventing digestive distress when eating them.
What is Gut Health and Why Does it Matter?
You might remember from high school biology that your digestive system is made up of your mouth, esophagus, stomach, small intestine, large intestine (or colon), and anus. This entire system is responsible for breaking down food into nutrients and allowing them to be absorbed by the body.
Of course, you want every component of this system and all the supporting organs, enzymes, bacteria, and other microorganisms to function optimally.
Gut health is the internal balance of bacteria in your digestive tract. It’s essential for proper digestion, nutrient absorption, and even energy production. And when it comes to overall physical and mental well-being, a healthy gut plays a major role.
Not all bacteria are bad for you. In fact, you have an estimated 100 trillion bacteria living in your gut, and studies suggest gut flora is a critical factor for pathological disorders including colon cancer and inflammatory bowel diseases.
Research suggests that unhealthy or imbalanced gut bacteria can increase inflammation throughout the body, leading to a variety of health issues including:
digestive distress (gas, bloating, constipation)
weakened immune system
food sensitivities or allergies
poor nutrient absorption and nutritional deficiencies
What is Dietary Fiber and Why Do We Need it?
Fiber is a type of complex carbohydrate that your body’s digestive enzymes cannot break down. Instead, it passes through your system and interacts with your gut microbiota to promote health.
Some of the health benefits and ways fiber helps include:
Regulating bowel movements and preventing constipation.
Feeding the good bacteria in your gut helps produce energy and improve nutrient absorption.
Reducing inflammation in the body.
Keeping blood sugar levels stable by slowing digestion.
Helping to improve blood sugar levels is key for those with diabetes, but everyone will benefit from stable blood sugar!
Next, we'll talk about the two major forms of fiber: insoluble and soluble. Here's how to understand the differences and get more fiber in your diet.
Insoluble Fiber
Insoluble fiber is found mainly in plant cell walls and is not soluble in water. It passes through your digestive tract intact, adding bulk to stools to help them move more quickly through the intestines.
The primary types of insoluble fiber are lignin and cellulose.
Foods high in insoluble fiber include:
Wheat bran
Whole grains and whole wheat products (bread, pasta)
Brown rice
Nuts and seeds
Vegetables
Soluble Fiber
Soluble fiber is found in foods like fruits, vegetables, legumes, nuts, and oats. It forms a gel-like material when mixed with water which helps to slow digestion. This can help stabilize blood sugar levels and reduce the absorption of cholesterol particles, among other benefits.
Types of soluble fiber include beta-glucans, gums, pectins, and psyllium.
Foods high in soluble fiber include:
Oats
Barley
Fruits (apples, oranges, berries)
Legumes (peas, beans, lentils)
Nuts and seeds
How Much Fiber Do I Need Each Day?
The WHO (World Health Organization) recommends that adults consume an average of 25 grams of fiber a day. Most health professionals and nutritionists recommend 18-38 grams of fiber per day. Another measure for fiber intake is 8-20 grams per 1000 calories consumed.
You also may have heard that men and women have different fiber intake recommendations. This recommendation is
38g/day for men
25g/day for women
With these target numbers in mind, let's look at seven fantastic high-fiber foods to include in a healthy diet to ensure you get a good balance of fiber.
7 High Fiber Foods You Should Eat
Although you can take fiber in supplement form, we think dietary fiber intake via whole foods should always be the first choice. Eat with mindful awareness and your body will thank you!
If you incorporate these seven healthy plant foods in your daily meal plan, you'll be well on your way to meeting your fiber goals.
1. Lentils
One cup of cooked lentils provides approximately 15 grams of dietary fiber. This high fiber content puts them at the top of the list!
The soluble fiber found in lentils can also help to promote feelings of fullness and reduce hunger, making them a weight-loss-friendly food.
Lentils are often incorporated into soups or eaten with rice. Other ideas include adding them to salads or as a side dish.
2. Beans
Beans are a common dietary fiber source and contain protein, making them ideal for vegetarian and vegan diets.
Black beans, pinto beans, chickpeas, kidney beans, and other options are excellent. Most varieties contain 10-15 grams of fiber in one cup.
You can creatively incorporate beans into your meals - from chili to burritos, soups, whole grain bowls, and to top your green salad.
3. Blackberries and Raspberries
While most fresh fruits and vegetables contain healthy fiber, blackberries, and raspberries are the winners when it comes to fruits. One cup of these berries contains 8 grams of dietary fiber.
Raspberries are also a good source of polyphenols, which have antioxidant properties that may reduce inflammation and protect you against chronic diseases.
Blackberries and raspberries can be enjoyed with oatmeal or yogurt, added to smoothies, or eaten alone as a snack.
Bonus fruits: Other fruits you may want to consider for increasing fiber intake include:
Pears - 5.5g in 1 medium serving
Apples with skin - 4.5g in 1 medium serving
Dried apricots - 5g in 1/2 cup serving
Although dried fruits are often a good source of fiber, you have to watch portion sizes because they can contain lots of sugar as well.
4. Whole grains
Whole grains are a fantastic and tasty way of eating fiber. Swapping out refined grains for whole ones can drastically increase your fiber intake.
For example, a medium oat bran muffin contains 5 grams of fiber, while a typical blueberry muffin has just 1 gram.
Some other examples of whole-grain foods include quinoa, bulgur, barley, whole wheat pasta, barley, bran flakes, quinoa, and oatmeal. Oatmeal is an excellent source of soluble fiber.
For reference:
Whole wheat pasta - 6g in 1 cup
Barley - 6g in 1 cup
Quinoa - 5g in 1 cup
Oatmeal - 5g in 1 cup
5. Cruciferous vegetables
Again, you can't go wrong with fruits and vegetables! Not only are they a great source of fiber, but they also contain various vitamins and minerals.
Cruciferous vegetables such as broccoli, Brussels sprouts, cauliflower, and cabbage are especially good for raising fiber intake.
These vegetables can be incorporated into salads and stir-fries or eaten steamed or roasted as a side dish.
For reference:
Broccoli - 5g in 1 cup
Brussels Sprouts - 4g in 1 cup
Cauliflower - 2g in 1 cup
6. Chia seeds
Nuts and seeds are another healthy way to meet your fiber needs. In particular, chia seeds have 10 grams of fiber in 1 ounce!
Chia seeds are a great addition to smoothies, oatmeal, and yogurt.
7. Almonds
Among other nuts and seeds, almonds have a decent amount of fiber at 3.5 grams per ounce.
Almonds are also a great source of healthy fats and antioxidants, making them the perfect nutritious snack.
You can enjoy almonds solo as a snack or sprinkle them into salads and oatmeal.
How to Increase Fiber Intake Safely
When adding fiber, you should do so gradually and make sure you drink plenty of water because fiber absorbs it. Water will also help you keep things moving.
Increasing too much fiber too quickly can cause digestive distress, such as cramps, bloating, and gas. To avoid these unwelcome side effects, consider taking the following steps as you work to eat more fiber.
How to safely and comfortably transition to a high-fiber diet
Determine your current daily intake of fiber so you can increase it gradually. It's ok if it takes a few weeks to get to your fiber goals.
Start incorporating fiber slowly, adding one high-fiber food at a time.
Spread your fiber intake throughout the day, rather than eating it all at once.
Drink plenty of water and other fluids to keep your system moving.
Be aware of the other nutrients your body needs. While fiber is important, it's not the only consideration in what you eat.
Skip the fiber supplements if possible
Are you thinking about taking a fiber supplement? Although it may seem like an easy way to get your daily fiber intake, adding whole foods vs fiber supplements has more health benefits.
Natural dietary sources tend to be more nutritionally complete compared to supplements and fortified foods. Furthermore, with fiber supplements, you can easily overload on fiber in a short amount of time which can lead to digestive discomfort.
In summary: try to eat your fiber through your whole grain products, fruits and vegetables, beans and legumes, and nuts and seeds.
Is a High Fiber Diet Bad for Some People?
It seems there's an exception to every health rule, doesn't it? Although everyone should eat fiber to an extent, there are a couple of instances where too much added fiber is contraindicated.
Examples would be individuals who have inflammatory bowel disease, IBS, or other health conditions.
In these cases, you should work with a Registered Dietitian to determine the best individualized approach for your health needs.
Low FODMAP Diet
Some people may also need to follow a low FODMAP diet. FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols which are types of carbohydrates found in certain foods.
These types of carbohydrates can be difficult to digest and cause health problems for some people, so you should certainly consult a health professional in these cases. More on a low FODMAP diet.
In Conclusion
Gut health is essential for overall well-being and fiber is a key component! Try incorporating these seven foods throughout your week to stay well.
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