most of us don’t think about our digestion unless something feels wrong. You might think about it as a result of bloating after every foods, days your stomach feels heavy after eating or all the times you were just uncomfortable in the bathroom. They all have one thing in common—the causes (or lack of) fiber. Fiber isn’t the most glamorous nutrient, but it is certainly the one keeping everything running smoothly in your body, while asking for nothing in return.
In this post, I not only will share with you ten fiber-rich foods that will help your digestion, but have helpful research and experience behind them. These foods are commonplace and easy to find in any market, but will have a huge impact on your gut health.
What Is Fiber and Why Do We Need It?
Fiber is the part of all plant-based foods that your body cannot digest. To contrast, fats, proteins, and carbohydrates are broken down and absorbed, fiber has no effect on digestion and mostly passes through your digestive system unchanged. This is a good thing.
There are two primary kinds of fiber:
Soluble fiber: which forms a gel when it’s dissolved in water, slows down digestion, helps stabilize blood sugar levels, and lowers cholesterol.
Insoluble fiber: which adds bulk to stool, helps keep things moving, and reduces constipation.
10 Great Fiber Foods to Support Healthy Digestion.
1. Oats – The Ultimate Breakfast Food.
Oats are more than just a basic breakfast option. Oats contain beta-glucan- a type of soluble fiber that has been shown to help lower cholesterol and improve digestion. Since I switched from sugary cereals to oatmeal for breakfast, I felt a real difference in my digestion. Specifically, I stopped experiencing post-meal crashes, which made me feel healthier and lighter.
2. Lentils and Beans – Inner Peace Without Spending a Fortune.
Lentils and beans – beans like lentils, chickpeas, and black beans – have ample amounts of fiber that occur along with plant protein. One cup of lentils provides roughly 15 grams of fiber, or more than half the fiber intake of some people in a full day! They also help the good bacteria in your gut grow for better long-term digestion.
3. Apples – Simple is Best.
An apple a day does feels like it keeps the doctor away, and the pectin (soluble fiber) helps to regulate movement in the bowel. Apples make good snacks too, no low prep accoutrements.
4. Bananas – Can Calm an Upset Stomach
Bananas have a reputation for being gentle on the stomach. They have both soluble and insoluble fiber, so they are a delightful option if you have diarrhea or constipation.
5. Chia Seeds – Tiny Yet Mighty
Don’t let their size fool you. Chia seeds are made up almost entirely of fiber. Soaking the chia seeds in water or milk causes the chia seeds to swell into a gel that acts as a natural cleanser for their digestive system.
6. Carrots – More Than Good for Your Eyes
Carrots aren’t just good for your eyes. Their insoluble fiber provides bulk to stool and helps prevent constipation. I enjoy adding raw carrots to salads or snacking on them raw with hummus.
7. Whole Wheat Bread – Small Change, Big Impact
One of the easiest changes you can make is switching from white bread to whole wheat is very little switch. Whole wheat bread keeps you full longer than white bread or other refined bread with much more fiber content.https://honalives.com/https-honalives-com-health-benefits-of-garlic/
8. Broccoli – A Registered Gut Hero
Broccoli contains a lot of soluble and insoluble fiber. It also contains sulforaphane, a compound that inhibits gut inflammation. Steam it, roast it, or include it in stir-fry dishes.
9. Flaxseeds – Easy to Integrate, Hard to Overlook
Flaxseeds are adaptable and packed with fiber! You can add them to smoothies, yogurt or bread dough. They help regulate digestion and may promote heart health.
10. Avocados – The Creamy Fiber Provider
Avocados are loved for their healthy fats, but many don’t know that they are loaded with fiber. A half avocado contains approximately 7 grams of fiber, in addition to nutrients that relieve bloating and promote healthy gut bacteria.
What’s the Minimum Fiber Requirement?
Health experts recommend:
Women: 25 grams daily
Men: 38 grams daily
Studies show, however, that most people consume less than half that amount. If you add just one or two of the foods above, to your daily meals, you’ll easily meet your fiber goalhttp://Mayo Clinic on Dietary Fiber
Tips to Improve Digestion
– Drink enough fluids (dietary fiber needs fluids to do its job).
– Keep moving! Movement keeps things moving internally too.
– Aim for balance with both soluble and insoluble fiber in your meals.
In summary, while dietary fiber is not the trendiest of nutrients out there, its essential to good digestion! If you’re adding foods such as oats, beans, apples, and broccoli, you are not only preventing constipation, but increasing energy, regulating blood sugar, and supporting longevity!
