For many of us, improving our fiber intake should be a top priority. But fiber doesn’t have to be mixed with fiber supplements available at your local drugstore. Many of the healthiest diets naturally contain fiber, except of course for carnivores. It’s just important to know which foods are high in fiber and when to include them. Here’s what you need to know about high-fiber foods.
What is dietary fiber?
Dietary fiber is the portion of plant foods that passes through the digestive system largely intact. Carbohydrates found in fruits, vegetables, grains, nuts, seeds, and legumes. Unlike other carbohydrates, fiber is not easily broken down into sugar molecules. Therefore, it does not provide calories or energy to the body. There are two main types of dietary fiber: soluble and insoluble.
water soluble dietary fiber It dissolves in water and forms a gel-like substance in the gastrointestinal tract. It is known for balancing cholesterol and blood sugar levels. Examples of foods rich in soluble fiber include oats, beans, and root vegetables such as carrots and sweet potatoes. It is also found in certain fruits (apples, citrus fruits, strawberries) and cruciferous vegetables.
insoluble dietary fiber Does not dissolve in water. Instead, the amount of stool increases. This extra amount may help with regular bowel movements and reduce constipation. Examples of foods rich in insoluble fiber include whole grains, leafy greens, cruciferous vegetables, and nuts. It is also found in fruits, especially if you eat the skin whole.
Cruciferous vegetables are known to contain both soluble and insoluble fiber. One is not more important than the other. Including both types of fiber promotes gastrointestinal health, which ultimately impacts your overall health.
How much fiber do you actually need?
The recommended daily intake of fiber varies by age and gender. However, adults usually fall within the range of 25 to 38 grams per day. Of course, individual needs may vary depending on activity level and overall health. The Academy of Nutrition and Dietetics recommends consuming about 14 grams of fiber for every 1,000 calories per day.
Most Americans don’t get enough fiber in their diet. Today’s emphasis on boxed and processed foods means that we don’t have enough natural foods available. As a result, Americans only get about half of the dietary fiber they need.
If you don’t want to be part of this statistic, try increasing your fiber intake gradually. You don’t want to wake up one day and decide to eat a high-fiber meal. Your digestive system may not be ready yet. It is also important to drink enough water (apart from meals) to avoid digestive discomfort.
Health benefits of a high fiber diet
improve digestive health
Fiber helps prevent constipation by increasing stool volume. The added bulk stimulates intestinal movements, which may promote regular bowel movements.
Fiber also acts as a prebiotic, feeding beneficial gut bacteria. When bacteria digest certain fibers, they produce substances known as “postbiotics.” These short chain fatty acids (SCFAs) nourish the cells lining the large intestine. As a result, intestinal inflammation may be reduced and motility improved.
Improving intestinal motility may reduce the risk of colon cancer.
Colon cancer may be avoided
Improving intestinal motility may also help prevent colon cancer. A large prospective study of over 75,000 participants investigated fibers and cancer risk. Higher dietary fiber intake was found to reduce the risk of colorectal cancer.
improve heart health
Increasing your fiber intake may help prevent heart disease. Research shows that increased insoluble fiber lowers blood pressure and triglyceride levels. Low fiber intake also leads to higher insulin levels. No wonder fiber-rich cereals are touted as “heart-healthy.” Whether they really are that is the subject of another blog post.
blood sugar balance
Soluble fiber slows the absorption of sugar and helps stabilize blood sugar levels. This slow digestion prevents a rapid rise in blood sugar levels after a meal. This is done by carefully controlling the release of glucose into the bloodstream. This is important to prevent metabolic syndrome and diabetes.
High-fiber diets are also associated with improved insulin sensitivity. Insulin is a hormone involved in regulating blood sugar levels. Increased insulin sensitivity means cells can more effectively utilize glucose from the bloodstream. This also helps keep blood sugar levels stable and reduces the risk of diabetes.
healthy weight
High-fiber foods are often filling and can help control your appetite. This may be done by increasing a gut hormone called cholecystokinin (CCK). Researchers have found that fiber promotes the release of CCK into the bloodstream, reducing appetite. So, if you need it, eating plenty of fiber can help you lose weight.
A 2023 study looked at the success of a fiber-rich diet over a three-year period in 4,477 people. More than 62% of them lost weight. On the high-fiber diet, the average weight loss was 7.23 pounds (3.28 kilograms).
Which foods have the most dietary fiber?
Some foods are rich in fiber, so there are many options. Including these foods in your diet will definitely support your digestive health. However, supporting a healthy immune system can also improve your overall health.
beans and legumes
Beans, lentils, chickpeas, and green peas are good sources of fiber. For example, black beans, kidney beans, white beans, and pinto beans are especially high in fiber. According to the USDA’s FoodData Central, the fiber content of three common legumes is:
- Split peas have 16.3 grams per cup
- Black beans have 15 grams per cup
- Chickpeas have 12.5 grams per cup
There are many types of beans, all of which are rich in dietary fiber. Lentils come in green, black, and even red. There are a variety of options, including beans, lentils, and peas.
Note that beans are also high in lectins, which can damage your digestive system. When I was actively recovering from an autoimmune disease, I avoided beans completely. This article details easy ways to get the benefits of beans while reducing lectins.
Whole grains and grain-like seeds
Eating whole grains is also a good source of dietary fiber. Oats, brown rice, spelt, einkorn, and barley are rich in fiber. Choosing whole grains instead of refined grains increases your fiber intake. Brown rice has more dietary fiber than white rice, but my family only eats white rice (here’s why!).
Seeds like grains like quinoa and millet are also good sources of fiber.
certain vegetables
You can increase your fiber intake simply by increasing your vegetable intake. Artichokes, broccoli, Brussels sprouts, carrots, kale, and other leafy greens. vegetables high in dietary fiber. Peas (also a legume) and sweet potatoes both contain significant amounts of fiber.
berries and other fruits
Raspberries, blackberries, strawberries, and blueberries are some of the best fruits. These fruits are also rich in antioxidants, providing additional health benefits. Pears, apples (with skin), oranges, and bananas are also good sources of fiber.
nuts and seeds
Almonds, chia seeds, flaxseeds, and sunflower seeds are also rich in fiber. Easy to add on top of cereal, yogurt, or salads. Chia seeds and flaxseeds are also rich in plant-based omega-3 fatty acids.
How can I get enough fiber if I don’t eat grains?
You don’t need to eat whole wheat berries every day to get fiber. Even if you’re following a grain-free or paleo diet, there are still plenty of ways to get fiber outside of whole grains.
- Non-starchy vegetables: Broccoli, kale, Brussels sprouts, bell peppers, asparagus, and cauliflower are rich in fiber. It also meets the principles of the paleo diet and provides the vitamin C you need.
- Root vegetables: Some people limit root vegetables because of their carbohydrate content, but sweet potatoes and carrots are good sources of fiber.
- fruit: Berries tend to be lower in sugar and higher in fiber than prunes and other fruits. Avocados are also a great source of fiber, potassium, and healthy fats.
- Nuts and seeds: Almonds, walnuts, flaxseeds, chia seeds, and pumpkin seeds are “paleo.” It’s also a great source of fiber and healthy fats.
- coconut: Coconut products such as coconut meat and coconut flour are excellent sources of fiber for Paleo recipes.
Who should avoid high-fiber foods?
Although fiber is generally beneficial, certain people may need to limit high-fiber foods, at least for a while. People who should consider limiting their intake of high-fiber foods include:
People with active disease flare-ups
Fiber can worsen digestive disorders such as Crohn’s disease, ulcerative colitis, and diverticulitis. You may be okay during remission, but not during a flare-up. In these cases, you may need to temporarily limit high-fiber foods as directed by your health care provider.
People with chronic IBS or SIBO
People with irritable bowel syndrome (IBS) or small intestinal bacterial overgrowth (SIBO) may not benefit from increasing fiber. If you add high-fiber foods, you may experience bloating, cramps, and indigestion. Adjusting the type and amount of fiber may be effective. For example, following a low FODMAP diet may reduce symptoms.
FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. This refers to certain carbohydrates that can worsen symptoms in people with these intestinal disorders. Read more about the low FODMAP diet.
Those recovering from surgery
Your doctor may recommend a low-fiber diet after certain types of surgeries or medical procedures. A good example is gastrointestinal surgery. Once you have fully recovered, it is safe to start consuming high-fiber foods again. Consult your doctor to know for sure.
How to get more fiber into your diet
To increase your fiber intake, focus on eating whole foods. You can also choose recipes that use foods high in fiber. Here are some easy ways to get more fiber in your diet.
soup and stew
Add beans, lentils, chickpeas, and peas to soups and stews. Or look at recipes that already include legumes. Here are some ideas.
Legumes are a reliable way to increase your fiber intake. You can always add a can or two to vegetable-based soups to increase the fiber count.
Eat raw vegetables with dip
Use a variety of raw vegetables for a quick lunch or healthy snack. Then pair it with fiber-rich hummus or guacamole. Try the ingredients below.
Double your efforts by pairing raw vegetables with fiber-rich dips.
Enjoy nuts and seeds as snacks
Snack on soaked or sprouted nuts and seeds. Almonds, walnuts, pecans, sunflower seeds, and pumpkin seeds are rich in fiber and delicious. Toast and add to trail mix for a satisfying snack. Chia seeds are easy to incorporate as a “pudding”. Try these!
Nuts and seeds are also used as “flour” in grain-free pancakes and baked goods.
Adopt grain-free flour substitutes
Grain-free baking automatically uses high-fiber ingredients like nut flours, seed flours, and coconut flour. Here are some ideas to get you started.
Once you move away from white flour and refined pasta, increasing your fiber intake becomes almost a given. Enjoy whole, unprocessed fruits and vegetables. You’ll be surprised at how easy (and delicious) it is to consume high-fiber foods.
Are you on a diet high in fiber? How can you intentionally consume more fiber every day? Share below!
