Everyone cares about getting enough protein and healthy fats, so fiber often pales in comparison. However, it’s time it got the attention it deserves. Fiber-rich foods are essential because they are a type of carbohydrate that your body cannot digest, so they don’t turn into sugar. Instead, it goes through the digestion process and supports gut health.
Your body cannot digest this complex carbohydrate, so its only benefit is to provide pure nutrition to your system. If you are not having regular bowel movements, your doctor will tell you to increase your fiber intake.
However, these foods have many other benefits besides helping your gut. They can improve your blood sugar, lower your cholesterol and help prevent heart disease. If your body is not getting the fiber content it needs, you could suffer from constipation and nutritional deficiencies.
You can find fiber in many foods at the farmer’s market or your local grocery store, but you want to make sure you’re getting the right kind. First, there is soluble fiber. This type is the one that is dissolved in water and drunk.
It helps you slow down your digestive process and helps get rid of bad cholesterol in your body. The insoluble is what keeps things flowing through the colon and intestines. It bulks up your stools and helps them pass out of your body quickly.
Are you getting enough fiber?
Many people don’t know how much fiber they need, and you have to be careful because too much fiber can add weight. This is especially true if you eat wheat bread to get your fiber intake. According to Web MD, women need about 25 grams per day, while men need 38.
It is alarming to consider that only around 5% of the people in this country get enough high fiber foods in their diet. People here are more concerned with eating tacos, burgers, or fries, rather than fueling their system with what it needs. If you rely on packaged foods for adequate intake, you will always fall short.
There is cause for concern because processed foods are higher in fat, sugar, calories, sodium and have relatively low fiber content. So if you expect your processed foods and your local restaurant to provide you with what you need, you won’t get enough for good gut health.
Fiber-Rich Foods to Improve Gut Health
It’s not hard to add more fiber to your diet, and you don’t have to spend a fortune on fancy diet foods either. You can change your eating habits to include high fiber foods with both soluble and insoluble types. As you begin this journey to becoming healthier with better gut health, you need to remember to go slow.
You can upset your digestive system if you add too much fiber too quickly. Some might say it will backfire on you. You need to start with 1-2 servings a day, otherwise you might experience painful gas, diarrhea, or even constipation.
Here are twenty foods to add to your shopping list that taste great and provide the fiber content you need.
Strawberries are undoubtedly delicious, and with a fiber content of around three grams per cup, they’re a great choice. You can eat them raw or include them in a delicious fruit smoothie. You can’t forget that they are also packed with vitamins and give you that much-needed vitamin C boost.
Artichokes are an acquired taste, but can easily be added to a sandwich or made into a sauce. Just half a cup of this vegetable will give you five grams of fiber. Vegetables are great because they contain hidden fibers that are so good for you.
3. Ground flax seeds
Make sure you get ground flaxseeds because you won’t get the benefits of whole seeds because your body can’t digest them. You can add these tiny seeds to your yogurt, cereal, or even a salad. You will get one gram of fiber per tablespoon.
There are many apples, but they generally have about the same fiber content. Apples are so versatile that you can do just about anything with them, even eat them with healthy, natural peanut butter. You’ll get five grams of fiber just by eating a large apple.
High fiber foods cannot be mentioned without mentioning quinoa. It’s a great substitute for rice and goes well with soups or stir-fries. It contains about five grams of fiber per cup.
Barley is without a doubt one of the best foods high in fiber, with nearly six grams per cup. Use it instead of rice and you’ll stay full longer and have better gut health.
7. Chia seeds
When it comes to high fiber foods, the chia seed is king. They have about ten grams for two tablespoons. They will help you balance your blood sugar levels and fill you up. Plus, they’re so small and have little to no flavor that you can add them to just about anything.
Chickpeas are another food that you should add to your diet. Often they don’t get the credit they deserve. They contain nine grams of fiber per cup and taste fantastic in almost any dish you want.
9. Rolled oats
Oatmeal is one of the most versatile foods. You can make delicious muffins or eat them in a bowl with cinnamon and nuts.
A surprising fact about this whole grain is that it contains both types of fiber. Another good point is that you will get four grams of fiber in half a cup of oatmeal.
10. Peanut butter
Peanut butter goes well with everything. With over a gram of fiber per tablespoon, it’s a good option. You can have a peanut butter sandwich, have it with an apple, or make healthy cookies. Just be sure to choose an all-natural or no-sugar-added variety.
Add kale to your sandwich wrap or as a side to your favorite meal. It’s a wise investment in gut health with nearly six grams of fiber per cup.
Peas contain about nine grams of fiber per cup and can be made into soup, added to a salad, or served on their own. Be careful though, because this one has a higher sugar content than most vegetables.
13. Turnip Greens
Granted, they’re not as popular as some vegetables, but they’re a good choice. They contain five grams of fiber per cup and have a tasty flavor that you should try.
Pears may surprise you with seven grams of fiber each, but they’re a delicious way to boost gut health. Think of all the wonderful things you can do with pears.
These little red wonders have a big impact on the fibers. At eight grams per cup, they’re a delicious way to get your fiber intake. Plus, they’re so versatile, you can think of so many ways to use them.
16. Brussels sprouts
These pipes are vegetables that don’t get the credit they deserve. Although they contain only two grams of fiber per half-cup serving, they taste fantastic.
According to Living Nutz, instead of reaching for an over-the-counter headache reliever, grab a handful of almonds. The high fiber content, nearly 18 grams per cup, is not only filling, but also contains anti-inflammatory agents that can soothe headaches. You can even use them as grains by grinding them into powdered flour.
Spinach has about four grams of fiber per cup, but it’s packed with tons of vitamins your system needs. It is low in carbs and can be used in 1000 different ways.
Lentils are very high in fiber at almost 16 grams in a cup and can be added as a garnish to almost anything. Why not add them to soups, salads or have them alone in a bowl?
Avocado toast, anyone? When you enjoy this green fruit, you get a boost of fiber along with a healthy serving of healthy fats. In fact, you’ll enjoy ten grams of fiber in just one cup of this green wonder.
Final Thoughts on High Fiber Foods to Improve Gut Health
Fiber-rich foods are an integral part of your diet. If you have diabetes or need better gut health, this is the best option. When you feed your body delicious grains, you improve your heart health and prevent disease.
Many people want to take a supplement to mask bad eating habits. Nature provides everything you need to stay happy and healthy, but it takes making better choices. Sure, high-fiber foods don’t taste as impressive as burgers and fries, but they can be flavorful and delicious with a little creativity and a few good recipes.
By Chris Butler. Articles in English