In a world fixated on proteins, be a high fiber foods fan. Given data showing the unfortunate truth that 95% of individuals lack this vital dietary component, health professionals now suggest this. “It’s the closest thing we have to a superfood,” says dietician and microbiome researcher Dr Emily Leeming, whose new book Genius Gut will shortly be published.
Why should our health depend on fiber?
“It’s linked to a lowered risk of various ailments, including colorectal cancer, type II diabetes, and heart disease. She says it helps to slow down the flow of energy into the circulation, thereby maintaining constant blood sugar levels and enabling you to remain feeling full and energetic for longer. It also helps clear build-up in your stomach, therefore fostering a good environment.
Actually, fiber foods has a major influence on the gut; when the gut is healthy, the systems of the rest of our body are more likely to be well. “Your gut bacteria can digest fiber, but you cannot yourself,” Dr. Leeming notes. “Fiber feeds your gut bacteria, so that they are able to make special healthy molecules called short-chain fatty acids, which help fight inflammation, look after the cells lining your gut, and keep your blood-brain barrier strong, so helping to protect your brain from damaging molecules.”
Most chronic illnesses are caused by systemic inflammation, and sadly our contemporary lives—full of processed food, stress, and sleeplessness—are a big contributor. By only five grams per day, increasing our fiber intake has been demonstrated to lower the mortality risk by all causes—including stroke, cancer, diabetes, and cardiovascular disease—by 14 percent. Simply said, if we want to avoid disease and bad health, we have to make it our aim to increase our fiber consumption.
How to make sure you get enough fiber each day
“You don’t have to eat salads at every meal to get your recommended 30g a day; instead, it’s about being fiber-smart and including high-fiber foods into your everyday meals,” advises Dr Leeming. First step: start to see the reasons for the importance. Second? Understanding your fibers can help you “Although most of us think of fiber as found in fruits and high fiber vegetables, whole grains, beans, nuts, and seeds really pack significantly more fiber than most fruit and vegetables. For instance, although chickpeas have around four to five times the amount of fiber per 100g, lettuce has 1.8g of fiber.
Breakfast counts, advises Dr Leeming, as you will find it difficult to hit the golden 30g target if you cut out an entire meal from your daily intake. “Research indicates that those who skip breakfast often consume less fiber and other nutrients than those who do have breakfast.”
Foods high in fiber right now
These are just a few of the best sources of fiber to be on the lookout:
Prebiotic fibers
“Some forms of fiber especially feed your good gut bacteria—and these are known as prebiotic fibers,” notes Dr. Leeming. Foods high in these include leeks, Jerusalem artichokes, asparagus, beans, garlic, and onions.
Pumpernickel rye bread
Most of us cannot fathom a world without bread—and quite fairly, it tastes great. But for most of your meals—that usually consist of a portion of bread—changing to a pumpernickel rye bread gives a significant increase in fiber. With 6g of fiber in just one slice, it will nourish your gut flora and keep you feeling full and active for longer.
Black beans
“Black beans are high in fiber and one of the most potent sources of polyphenols, a group of antioxidants that also feed your gut bacteria,” notes Dr. Leeming. One cup a day has been shown to reduce inflammation and boost the variety of your gut flora. Usually filled with a form of prebiotic fiber known as galacto-oligosaccharides, which especially nourishes your healthy gut flora, beans are Not to mention their great versatility, simplicity of addition to recipes, and reasonable cost.
Raspberries
Thanks to their seeds, raspberries are rich in fiber in addition to being rather sweet. They also lack sugar and are quite strong in antioxidants and vitamin C. Eat them alone as a snack, toss them into your morning yogurt or cereal, or treat them as dessert. Excellent sources of fiber include also strawberries, blueberries, and blackberries.
whole grains
“We don’t eat enough whole grains—a lot of people don’t know what they are,” notes author of Every Body Should Know This, Dr. Federica Amati. “Great to increase your fiber intake are buckwheat, spelt, barley, and quinoa.” Whole grains are very satisfying and replace conventional carbs like rice or pasta really well.
Avocado
“Avocado is a good source of healthy fats too, which both support your metabolic health, and it has more fiber than most fruits and vegetables,” notes Dr. Leeming. Eating avocado daily has been found to increase your levels of healthful short-chain fatty acids and prolong feelings of fullness and satisfaction.
chia seeds
Among the most fibrous seeds, chia has around 34g of fiber per 100g. She advises adding a variety of seeds and nuts to sweet or savory meals to increase fiber intake. “Toast and sprinkle over salads or avocado toast; eat with oat and wheat bran on top of berries and Greek yogurt for breakfast.”
