Whether you’re trying to improve your overall eating habits or are interested in losing weight, you might have heard that fiber can play a vital role in both. According to an article published by Michigan State University, a high-fiber diet may help you feel full longer and potentially protect your body against certain diseases, including diabetes, heart disease, and even some forms of cancer. It also helps aid in weight control and elimination for optimal gastrointestinal health. Read on to learn more about dietary fiber and some top foods to add to your diet to reap its benefits.
Soluble Fiber vs. Insoluble Fiber
Fiber comes from plant-based foods, such as legumes, lentils, grains, vegetables, and fruits. It’s a component in these foods that passes through your system without breaking down. In many cases, fiber passes through the body without even being digested.
There are two primary types of fiber, and they’re both equally important:
- Soluble fiber: Soluble fiber dissolves in water. As it dissolves, it creates a gel-like substance that helps improve digestion while reducing blood cholesterol and sugar. Soluble fiber also improves blood glucose control, which can help to prevent diabetes and keep your blood sugar stable throughout the day.
- Insoluble fiber: Insoluble fiber does not dissolve in water. Instead, it attracts water into your stool, making it easier to pass. Insoluble fiber can help promote bowel health and regularity, support insulin sensitivity, and help prevent diabetes.
Most fibrous foods contain different amounts of each type of fiber, both of which work together to your overall benefit.
Foods to Eat as Part of a High-Fiber Diet
Dietary fiber is an essential part of a balanced diet. However, it’s estimated that most people in the United States consume less than half of the recommended amount of fiber daily. Your daily fiber requirement will change with age, and according to recommendations from the National Center for Biotechnology Information (NCBI):
- Women age 50 and under require around 25 grams per day.
- Men age 50 and under require around 38 grams per day.
- Women over 50 require 21 grams and men over 50 require 30 grams per day.
Now let’s talk about the foods you should eat as part of a high-fiber diet:
Pinto and Black Beans
Pinto and black beans are both versatile and offer plenty of fiber that can help you feel fuller longer. They’re also an excellent source of protein, making them perfect for soups, stews, salads, and meat substitutes. One cup of cooked pinto or black beans provides around 15 grams of fiber.
Raspberries, Persimmons, and Guava
While fruit is well known for its fiber content, raspberries, persimmons, and guava contain some of the highest levels of fiber per cup.
What’s more, these fruits deliver antioxidants and other nutrients to your body, potentially aiding in heart health, gut health, insulin resistance, and other benefits. If you aren’t a fan of any of these fruits, think of apples as a runner-up with 3–4 grams of fiber per cup.
Whole Grain Spelt
Spelt is a grain with a pleasant nutty flavor and chewy texture. You can cook spelt whole and use it in place of another grain, such as rice, or grind it up to make flour that replaces your regular white flour. It’s excellent for baking muffins and bread.
Spelt contains around 7.5 grams of fiber per cup. Plus, it’s excellent for a slow release of energy, eye health, and more.
Carrots
Carrots are another versatile vegetable you can roast, bake, mash, sauteé, steam, or snack on raw. Use carrots for sauces you want to sweeten when you don’t want to use sugar. Carrots also support eye health and are jam-packed with essential nutrients.
One cup of carrots contains 3–5 grams of fiber, depending on whether it’s cooked or eaten raw.
Chia Seeds
Chia seeds are known as a superfood. You can sprinkle these little seeds onto just about everything for an extra boost of antioxidants, omega-3 fatty acids, and protein.
Chia seeds pack about 10 grams of fiber into a 1-ounce serving, so you may want to break up the quantity and eat them throughout the day. You can also add them to water with some lemon first thing in the morning to promote natural stool elimination.
Chickpeas (Garbanzo Beans)
Chickpeas are another versatile legume. With the right seasonings, these little Mediterranean wonders can complement just about any dish. They can also take the place of a main protein for large meals or make for a great snack — roasted like popcorn or blended into a creamy hummus.
Chickpeas contain 24.5 grams of fiber per cup.
There are many whole foods you can add to your daily meal lineup to get more fiber into your diet. You might start out by consuming more of what you know you like, and then begin sampling new foods for variety. Work with your doctor to determine whether you’re getting enough fiber in your diet, and have fun with menu planning from there!