10 High Fiber Foods For Digestive Health

Dietary fibers, often referred to simply as fibers, are a type of carbohydrate found in plant-based foods that the human body cannot fully digest or absorb. Instead of being broken down and absorbed like other carbohydrates, fibers pass through the digestive system largely intact.

 

 

There are two main types of dietary fibers:

 

Soluble fibers: These fibers dissolve in water to form a gel-like substance in the digestive tract. Soluble fibers can help regulate blood sugar levels, lower cholesterol levels, and promote a feeling of fullness. Good sources of soluble fibers include oats, legumes (beans, lentils), fruits (such as apples and oranges), and some vegetables (like Brussels sprouts and carrots).

Insoluble fibers: These fibers do not dissolve in water and add bulk to the stool, promoting regular bowel movements and preventing constipation. Insoluble fibers can help maintain digestive health and prevent certain conditions like diverticulosis. Whole grains (such as wheat bran, brown rice), nuts, seeds, and many vegetables (like broccoli, celery, and cauliflower) are rich in insoluble fibers.

 

 

Best high fiber foods

 

High fiber foods provide a range of health benefits and help promote proper digestion, regulate blood sugar levels, support weight management, and reduce the risk of chronic diseases. Here are some of the best high fiber foods:

 

Legumes: Lentils, chickpeas, black beans, and other legumes are excellent sources of fiber. They are also rich in protein and other essential nutrients.

Whole grains: Opt for whole grain varieties of foods like oats, quinoa, brown rice, whole wheat bread, and whole grain pasta to increase your fiber intake.

Berries: Raspberries, blackberries, strawberries, and other berries are not only delicious but also packed with fiber. They are also rich in antioxidants.

Vegetables: Many vegetables are high in fiber. Some great options include broccoli, Brussels sprouts, artichokes, carrots, and leafy greens like spinach and kale.

Fruits: Apples, pears, bananas, oranges, and avocados are fruits that contain a good amount of fiber. Aim to consume whole fruits instead of juices to retain the fiber content.

Nuts and seeds: Almonds, chia seeds, flaxseeds, and pumpkin seeds are nutritious sources of fiber. They can be added to meals, snacks, or smoothies.

Chia seeds: Chia seeds are tiny powerhouses of fiber. They can be added to yogurt, oatmeal, smoothies, or used as an egg substitute in baking.

Quinoa: Quinoa is a versatile grain that is high in fiber and also provides complete protein. It can be used as a base for salads, side dishes, or even in breakfast porridge.

Psyllium husk: Psyllium husk is a natural plant-based fiber that can help regulate bowel movements, reduce constipation, and promote satiety. It may also help lower cholesterol levels. It is available in powder or capsule form.

Brown rice is an excellent source of dietary fiber, making it a healthier alternative to refined white rice. The bran of brown rice contains insoluble fiber that adds bulk to the stool, promoting regular bowel movements and preventing constipation. It also contains some soluble fiber, which can help regulate blood sugar levels and support heart health.

 

When you cannot get all the fiber from your foods alone, consider taking a supplements with fiber.

 

 

It’s Just! – Psyllium Husk Powder

 

 

 

Shop easily for supplements online

 

 

 

Organic Chia Seeds

 

 

 

Shop easily for supplements online

 

 

Both types of fibers are beneficial for overall health and should be included in a balanced diet. Most plant-based foods contain a combination of soluble and insoluble fibers, each with its unique health benefits.

Consuming an adequate amount of dietary fibers has numerous advantages, including improved digestion, weight management, better blood sugar control, lower cholesterol levels, and reduced risk of certain chronic diseases like heart disease, type 2 diabetes, and certain types of cancer.

It’s recommended to consume a variety of fiber-rich foods to ensure you receive the benefits of both soluble and insoluble fibers. Aim for a daily intake of around 25-30 grams of dietary fiber from a diverse range of fruits, vegetables, whole grains, legumes, nuts, and seeds. However, it’s important to gradually increase fiber intake to allow your digestive system to adjust and ensure adequate hydration, as fiber absorbs water in the intestines.

 

Read also: Which Supplements Can Relieve Constipation?