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Fiber is a necessary part of any healthy diet. Fiber feeds the “healthy” bacteria in the gut, which controls a number of systems in the body. When you properly nourish your gut, it will reward you in a number of ways. Our gut controls everything from our digestive health to our mental health, so feeding it with the foods it needs is crucial for feeling our best. However, not all fiber is created equal, and our busy schedules mean we often don’t have the time to put too much thought into weekly meal plans. What are high fiber foods with the most benefit that we should focus on incorporating into our daily diet?
According to Lisa Young, PhD, RD, author of Finally Full, Finally Slim, eating fiber in your regular diet is crucial for optimal health. “Fiber has so many benefits,” she says, “It helps keep you regular, prevents disease including colon cancer, lowers cholesterol, and keeps you full—perfect for managing your weight.” Also, because fiber helps slow the absorption of sugar into your bloodstream, it has been shown to have a number of heart health benefits, including lowering blood pressure and inflammation. While the general recommendation is 20-35 grams of fiber daily, Young suggests that you aim for at least 25 grams, especially starting out.
When it comes to what foods specifically you should focus on adding, the first that Young recommends is apples. The old saying “an apple a day keeps the doctor away” rings true--apples are rich in fiber and make an excellent snack or addition to a healthy breakfast. To make sure you’re maximizing the benefit, eat them with the peel--that’s where the majority of the fiber is!
A diet rich in a variety of vegetables is also key, specifically cruciferous vegetables like broccoli and cauliflower. Broccoli and cauliflower are not only high in fiber but also contain a multitude of benefits, including protecting the cells from DNA damage, reducing inflammation, and have antiviral effects. Besides that, they’re incredibly versatile and easy to prepare. Roasting them in the oven or air fryer with oil and seasonings makes an excellent dinner side dish, especially on days when you’re running behind and scrambling to put something together.
As far as your “bases,” there are lots of amazing high fiber whole grains to add into your diet. Young recommends things like oatmeal and quinoa as two easy options to add fiber to your meals. Oatmeal is a versatile breakfast option that can be prepared in a number of ways, with different fruits or but butters to make sure you maintain variety. When keeping heart health in mind, Young also recommends foods high in potassium like oranges, bananas, and baked potatoes with the skin.
Ultimately, the most important thing when trying to get more fiber in your diet is remember to have variety in what you’re eating. Filling your plate with lots of vegetables, fruits, and whole grains is the best way to make sure you’re eating enough fiber, so you can look and feel your best.
