With the world growing at a faster place, it becomes rest assured that there is a fibre deficiency diet in every household. From bloating to irregular bowel movements, poor digestion seems to take a toll on one’s life. The good news is that one of the most effective ways of improving digestion is through natural processes.
Eating high fiber food immensely supports the smooth functioning of the body’s systems, along with many benefits like reduced chances of diabetes, maintaining weight, lower cholesterol levels and overall improved health.
In this article we tackle the benefits of fiber, how to add it in your meals and list down some of the best high fiber foods.
What is Dietary Fiber?
Dietary fiber is a type of carbohydrate found in plant based foods which cannot be digested like other carbs. Instead of being broken down, fibre passes through the digestive tract intact.
Fiber can be classified as two types:
- Soluble fiber can be found in a variety of food items. When it is exposed to water, it tends to form a jelly-like substance; this aids in softening stool and ensures that bowel movements are smooth.
- Insoluble fiber does not dissolve in water. Rather it adds bulk to the stool and enables food to pass quickly through the stomach and intestines.
Why Is Fiber Important for Digestion
According to a marked health study, fiber helps in various ways concerning digestive health:
- Regular bowel movement is facilitated.
- Constipation is prevented.
- Fibers aid the gut bacteria (prebiotic action).
- Serves in regulating sugar levels alongside cholesterol.
- Manage weight and aid in achieving a greater sense of fullness.
It is suggested that people consume 25 to 30 grams of fiber on a daily basis. In a given population, it has been observed that not a lot of people consume that amount on a daily basis. Increasing consumption of fiber through natural food products can improve daily health to a greater extent.
Best Foods High in Fiber for Digestion
1. Legumes: Beans, Lentils, and Chickpeas
Legumes contain some of the most fibrous foods available. Just one cup of cooked lentils contains around 15 grams of fiber.
Benefits:
- Contains both soluble and insoluble fiber
- Helps in forming healthy gut microflora
- Assist in the regularity of bowel movements.
Tips: For a fiber filled boost, add lentils to soups, chickpeas to salads or black beans to tacos.
2. Whole Grains: Oats, Brown Rice And Quinoa
Whole grains include all parts of the grain kernel. They offer dietary fiber because the bran, which is the outer hard shelled layer, is also included.
Benefits:
- Helps increase stool bulk
- Regulate bowel movement and prevent constipation
- Sustained more prolonged energy from complex carbohydrates.
Tips: Switch to brown rice from white, include oatmeal in breakfast or include quinoa in your side dishes.
3. Fruits: Apples, Pears And Berries
Fruits are loaded with fiber, more so when the peels are included.
Benefits:
- Shields the human body as a result of antioxidant activity, and assures the proper level of hydration, which is helpful, along with the body’s digestive processes.
- Passable fiber eases the hardness of stools.
- Apples can considerably improve one’s health therefore apple pectin is beneficial for intestines.
Tips: Munch on a pear, blend some berries and add them into smoothies or toss some sliced apples into cereal.
4. Vegetables: Broccoli, Carrots, and Leafy Greens
Vegetables have a unique combination of fiber along with numerous vitamins and minerals.
Benefits:
- Encourage bowel regularity
- Provide antioxidants that support gut health
- High water content adds to fiber’s effects
Tips: Include steamed broccoli for dinner, carrots as a snack, or kale and spinach for salads.
5. Nuts and Seeds: Almonds, Chia Seeds, and Flaxseeds.
Nuts and seeds are small in size but they are incredibly high in dietary fiber.
Benefits:
- Excellent source of insoluble fiber
- Help reduce inflammation in the gut
- Provide healthy fats that support overall digestive health
Tips: Stir chia seeds into yogurt, add flaxseeds into smoothies, or have a handful of almonds for snacking.
6. Avocados
While being overlooked by many, avocados are incredibly rich in fiber compared to most fruits.
Benefits:
- Contain both soluble and insoluble fiber
- Rich in healthy strsoluble and insoluble fat that support the digestive tract
- Help ease constipation
Tips: Blending avocados into smoothies, spreading on toast and adding them to salads are amazing options.
7. Sweet Potatoes
Sweet Potatoes are not only tasty to eat but also incredibly high in dietary fiber and nutrients.
Advantages
- Contribute to easier bowel movement because of its high fiber and water concentration.
- Contain resistant starch which helps sustain good microbes.
- Help in lowering inflammation within the intestines.
Recommendations: Potatoes can be baked, roasted or mashed and served as a delicious dish full of fiber.
Method of Increasing Fiber in Your diet without upseting your Stomach
As it has been mentioned before, it is important to increase fiber intake over time to avoid bloating or gas. Some of the safe methods of adding fiber are:
- Hydration aids in digestion, so consume water to help the body adjust better to the additional fiber.
- Include sources of both types of fibers (soluble and insoluble) for full benefits.
- Limit intake of fast food and processed foods as these tend to lack vital nutrients.
- Make sure to check the labels of the items you buy so you can select the items with more fiber.
Conclusion
It is easier to reach your digestion goals than you initially thought. There is no need for purchase medication or go through harsh regimes; simply include more avocados, legumes, whole grains, and sweet potatoes can support your digestive health naturally and effectively. You will feel the difference in no time.
To achieve a clearer image, always keep in mind that a healthy gut means a healthy everything. Start by adding fiber to your daily routine and your body will thank you!