Gut health and metabolism are closely connected, playing a very important role in overall wellbeing. A healthy gut is essential for proper digestion, nutrient absorption, and immune function. An efficient metabolism, on the other hand, helps regulate energy levels and weight. One of the best ways to support both is by adding fiber-rich foods into your diet. Fiber aids digestion, promotes healthy bowel movements, and feeds beneficial gut bacteria.
To discover some of the best options, we spoke to health experts Dr. Michael O. McKinney, a physician specializing in nutrition and gut health from Healthy Outlook and Alanna Kate Derrick, sports nutrition coach. According to them. two of the best options include chia seeds and berries. Read on to learn more.
1. Chia Seeds
Ultra-healthy chia seeds are incredibly rich in both soluble and insoluble fiber, making them a powerful food for digestive health. "Chia seeds expand by holding water and gel form aiding distressed stool through their regular bowel movements," says Dr. McKinney.
Additionally, chia seeds contain omega-3 fatty acids, which have anti-inflammatory properties. You can easily incorporate chia seeds into your meals by sprinkling them into salads, blending them into smoothies, or preparing chia puddings.
Moreover, the omega-3 fatty acids in chia seeds can support metabolic processes and may improve fat oxidation. The fibers also promote the growth of beneficial gut bacteria, supporting a healthy gut microbiome.
2. Berries
The health benefits of berries are plentiful, and that's largely thanks to their incredible fiber content. When they taste so amazing, what's not to love? "Berries make a delicious high-fiber dessert or addition to overnight oats, parfaits, etc," Derrick says. "Raspberries contain an impressive 8g of fiber per cup. The antioxidants in berries also help reduce inflammation that can cause belly bloat." Eat 'em by the handful if you please—we know we do.
The high fiber content in berries also support blood sugar regulation, reducing insulin spikes that can slow metabolism. Furthermore, the antioxidants can support a happy gut by reducing inflammation and the risks of gut-related issues.
