As we age, maintaining a healthy digestive system becomes increasingly important. Luckily, there are plenty of things you can do to keep your gut health in check. One of the best steps to take is adding the right foods to your diet—and that often includes those that are high in fiber.
A diet rich in fiber can aid digestion, support weight loss, and keep your gut ‘happy.’ To find some of the best foods for the job, we spoke to Integrative Nutrition Health Coach Solveig Eitungjerde, who highlighted seven great options. Here are the top recommendations and their benefits:
1. Oats
Oats are packed with benefits, especially when it comes to digestive health. They're rich in beta-glucan fiber, a type of soluble fiber that supports gut bacteria and helps reduce cholesterol levels. This fiber forms a gel-like substance in the gut, which can aid in maintaining healthy blood sugar levels and enhance feelings of fullness. "Enjoy as oatmeal for breakfast, add to smoothies, or use in baking," Eitungjerde suggests. Incorporating oats into your diet is easy and versatile, making it a simple way to boost your fiber intake.
2. Berries (Raspberries, Blackberries, Strawberries)
There are so many benefits to eating berries on a regular basis. Eitungjerde explains that these small fruits are high in insoluble fiber, which aids bowel movements and feeds beneficial gut bacteria. Their high antioxidant content also contributes to overall health. "Add to yogurt, cereal, or eat as a snack," she recommends. Berries provide a sweet and nutritious addition to your meals, easily enhancing your daily fiber intake.
3. Legumes (Lentils, Chickpeas, Beans)
Legumes are an excellent source not only of plant-based protein, but also of both soluble and insoluble fiber, promoting regular bowel movements and feeding gut bacteria. "Add to salads, soups, or use as a base for veggie burgers," Eitungjerde advises. Legumes can be incorporated into a wide range of dishes, making them a versatile and nutritious option for increasing fiber intake.
4. Chia Seeds
Among other benefits, chia seeds are high in soluble fiber, which helps slow digestion and promote feelings of fullness. They are also rich in omega-3 fatty acids, which have anti-inflammatory properties. "Add to smoothies, yogurt, or use in puddings," Eitungjerde recommends. Chia seeds can be easily mixed into a variety of foods, making them a simple addition to your diet.
5. Avocado
Like many items on this list, avocados contain both soluble and insoluble fiber, supporting overall digestive health. They are also rich in healthy monounsaturated fats, which are beneficial for heart health. "Use as a spread on toast, add to salads, or blend into smoothies," Eitungjerde suggests. The creamy texture of avocados makes them a delicious and versatile ingredient in many dishes.
6. Artichokes
Artichokes are rich in inulin, a prebiotic fiber that feeds beneficial gut bacteria. Inulin also helps improve calcium absorption and may boost immune function. Eitungjerde recommends grilling or steaming as a side dish, or adding them to healthy salads and pasta. Artichokes can be prepared in various ways, adding a unique flavor and texture to your meals.
7. Broccoli
Broccoli contains sulforaphane, a compound that may protect the digestive system, along with fiber for digestive health. Sulforaphane has been shown to have anti-cancer properties as well. Eitungjerde suggests, "Steam or roast as a side dish, add to stir-fries or salads." Broccoli can be enjoyed in numerous ways, making it easy to include in your diet. Perfect!
