Add these fiber rich foods to your diet to improve overall health

You’ve most likely heard including fiber in your diet is good for you. But do you know why?

Dietary fiber is a plant-based carbohydrate that is not digested nor absorbed by the body. Fiber is found in the majority of unrefined plant foods including vegetables, fruits, legumes and grains. Animal products contain no fiber.

Fiber helps cleanse your body of waste, and that same process helps manage cholesterol levels and hormones like estrogen, says Nonie Gandhi, dietitian at the Nancy N. and J.C. Lewis Cancer & Research Pavilion. There are two types of fiber: soluble and insoluble.

• Soluble dissolves in water. As soluble fiber moves through the digestive system, it is fermented by bacteria and absorbs water, creating a gel-like substance, Gandhi explains. Soluble fiber is the best source for decreasing cholesterol and supporting healthy digestion and immune health.
• Insoluble does not dissolve in water. It travels through the digestive tract unchanged, but is also fermented by the bacteria in the gut. Insoluble fiber promotes regular bowel movements and contributes to the bulk of stool while maintaining the pH in the intestines.

  Many foods contain both soluble and insoluble fiber. But, worrying about the distinction isn’t always helpful or necessary.

Most people need to increase their fiber intake in general,” Gandhi says, “More than 90 percent of Americans are not meeting their fiber needs.” 

The recommendation for daily fiber intake is 25 to 35 grams, and Gandhi encourages everyone to aim for 30 grams.

“Instead of worrying about number of grams though, most people benefit from including a fiber source at all meals and snacks. It sounds daunting if you’re not used to thinking about fiber, but it’s doable,” Gandhi says. “Have fruit with breakfast; make sure you are getting vegetables at lunch and dinner; choose whole grain products or plant foods as snacks.”

Sources of fiber include:

• Vegetables, especially broccoli, Brussel sprouts, artichokes, okra and peas
• Fruits, such as pears, apricots and dried figs
• Avocado
• Beans
• Sweet potato
• Flax and chia seeds
• Bran cereals
• Oatmeal
• Lentils
• Whole grains

While Gandhi – and your gut – prefer fiber from a variety of whole foods, she adds there is nothing wrong with fiber supplements, especially if you have difficulty consuming fiber-rich foods.

Additionally, if your current diet is low in fiber, you want to increase gradually. If you eat a meal really high in fiber that you aren’t used to, Gandhi says you may experience gas or bloating.

“That’s totally normal, and likely to decrease as your body gets more and more used to that food.”

Additionally, the more fiber you eat, the more water you need because the fiber is going to absorb some water, Gandhi adds.

Related Article: Are you drinking enough water?

 

Benefits of fiber

There are many benefits to a fiber-rich diet. Fiber keeps you fuller longer, which may help with weight management, and it helps moderate your blood sugar.

It’s probably most known for bowel regularity, and as mentioned, helps the body flush waste, which can help lower cholesterol.

What you may not realize about fiber – which happens to be Gandhi’s favorite benefit – is what it is now shown to do for your cognitive health.

As part of bacterial fermentation in your gut, it creates a short chain fatty acid called butyrate, Gandhi explains. Butyrate has been shown to enhance learning capabilities and memory.

Another way fiber helps cognition is by helping moderate blood sugar levels, which throughout a person’s lifetime, has been shown to reduce the risk of dementia. (According to multiple studies including the National Institutes of Health and Harvard University.)

Fiber also helps with serotonin production, which ends up affecting mood, memory, sleep and cardiovascular function, Gandhi says.

“A high fiber diet in general has been shown to reduce your risk of a lot of chronic conditions,” Gandhi says. “And now we are seeing its positive effects on our cognition as well.”