The Best Foods for Fiber for Your Digestive Health

Do you know the best foods for fiber? (Photo via Jannis Brandt/Unsplash) — Best foods for fiber (Photo via Unsplash/Jannis Brandt)

The best foods for fiber are an important addition to your diet. They play a crucial role in digestive health, and assists with preventing chronic diseases like diabetes, heart disease, and others.

There are certain sources of fiber that you must incorporate in your diet to promote digestive health. However, before knowing about the best foods for fiber, let’s quickly discuss what they are and the importance of fiber.

What is fiber?

Fiber is a type of carbohydrate found in plant-based food items, which the body is unable to digest. It doesn’t get broken down and absorbed in the small intestine like other nutrients; instead, it's passed into the large intestine almost intact.

It comes in two forms: soluble and insoluble. Soluble fiber gets dissolved in water to form a substance in the digestive tract which is almost gel-like. That helps with lowering cholesterol and regulating blood sugar levels.

Insoluble fiber, meanwhile, doesn’t dissolve in water. Instead, it adds to add bulk to stools and prevents constipation.

Why is fiber important?

The following are some of the key reasons that answer why fiber is good for you and are an important aspect of improving digestive health:

Promotes digestive health

Fiber foods are important for regulating bowel movements and preventing constipation. That helps with improving digestive health.

Supports heart health

Fiber is a great element to help with lowering cholesterol levels and reducing the risk of various heart diseases.

Manages blood sugar level

Fiber can assist with absorbing sugar that ultimately helps with regulating blood sugar level.

Helps with weight management

Fiber foods are usually lower in calories but can make you feel full for a longer period of time.

Helps reduce risk of certain diseases

Studies have revealed that a high-fiber diet can be helpful in preventing or rather reducing the chances of diseases such as cancer. Ideally, it’s recommended that an adult consume 25-30 grams of fiber a day.

Best foods for fiber

Whole grains (Photo via ABHISHEK HAJARE/Unsplash)

Now that you know the benefits of a high-fiber diet, it’s time to know the best sources of fiber and the foods with the most fiber in them.

Here is the list:

Whole grains

Grains such as brown rice, quinoa, bulgur, and whole-wheat bread are great sources of fiber. Additionally, whole grains have other important nutrients such as minerals, antioxidants, and vitamins.

Fruits

Some fruits such as apples, oranges, pears, berries, and bananas are high in fiber. Also, like whole grains, these fruits are high in vitamins, minerals, and antioxidants.

Vegetables

Some high-fiber vegetables are carrots, kale, spinach, sweet potatoes, and broccoli. Moreover, these vegetables are high in minerals and vitamins too.

Legumes

Legumes like chickpeas, lentils, kidney beans, and black beans are high in fiber. These legumes are a good source of complex carbohydrates.

Nuts and seeds

Nuts and seeds like flaxseeds, chia seeds, pumpkin seeds, and almonds are some of the best foods for fiber, healthy fats, and other important nutrients.

Best foods for fiber: top fiber foods

Best foods for fiber (Photo via Unsplash/Melissa Belanger)

Whenever you’re looking for a type of food such as the best foods for fiber, you’ll come across a plethora of options. It can get confusing to some, especially if it’s the first time you’re consciously trying to add more fiber to your diet.

To make the process simpler, here are the top ten fiber foods you can consider adding to your diet. They’re listed as per grams of fiber in per cooked cup (wherever applicable).

Split peas: 16.3 grams
Lentils: 15.6 grams
Black beans: 15 grams
Lima beans: 13.2 grams
Artichokes: 10.3 grams
Peas: 9 grams
Raspberries: 8 grams
Whole wheat spaghetti: 6.3 grams
Broccoli: 5.1 grams
Oatmeal: 4 grams

It’s advisable to add fiber to your diet along with other nutrients, especially macronutrients. While most diets are about protein, fats, and carbohydrates, fiber is one of the elements that must be considered when creating a diet chart.

Edited by Bhargav