1. Oats
Oats are packed with benefits, especially when it comes to your digestion. Dr. Akanksha Kulkarni, a Certified Registered Dietitian for Prowise Healthcare, emphasizes the importance of oats in promoting satiety and stabilizing blood sugar levels, particularly for individuals over 40 who may be at risk of insulin resistance. She explains, "Beta-glucan, a protein found in oats, forms a gel-like substance in the intestines, slowing down digestion and keeping you feeling full for longer periods." Additionally, oats serve as prebiotics for probiotics, nourishing gut flora and aiding in nutrient absorption, crucial for maintaining digestive health.
Incorporating oats into your daily routine is both simple and versatile. Whether enjoyed as warm oatmeal, blended into smoothies, or used as a baking ingredient, oats provide a convenient way to boost fiber intake and support overall gut health.
2. Chia Seeds
Chia seeds emerge as another benefit-loaded fiber powerhouse recommended by Dr. Kulkarni. "With 10 grams of fiber in just two tablespoons, chia seeds are an incredible source of soluble fiber," she explains. The gel-like substance formed by chia seeds when combined with water not only helps curb hunger but also aids in regulating bowel movements, preventing common digestive issues associated with aging.
Furthermore, the omega-3 fatty acids present in chia seeds offer anti-inflammatory benefits, promoting a healthier gut environment. Dr. Kulkarni suggests incorporating chia seeds into various dishes, such as yogurt, salads, or chia pudding, to reap their digestive and anti-inflammatory benefits without compromising taste.
3. Lentils
Dr. Kulkarni recommends lentils for their dual action on digestion and cholesterol levels. "Lentils are rich in both soluble and insoluble fibers, making them beneficial for digestive health," she notes. Soluble fiber in lentils promotes feelings of fullness and aids in weight management, while insoluble fiber supports regular bowel movements, preventing constipation.
Additionally, the high dietary fiber content in this plant-based protein contributes to lower cholesterol levels, crucial for individuals aged 40 and above who may be at risk of cardiovascular issues. Dr. Kulkarni suggests incorporating lentils into various dishes, such as soups, stews, salads, or vegetarian burgers, to enjoy their nutritious and filling benefits.
4. Okra
Dr. Sarah Mathis, a board-certified physician, says that the often-overlooked okra is one high-fiber food you can snack on while you're on your weight loss journey. "It is so slimming and packed full of fiber!" she raves. And it's great for your digestive health, too. "Okra helps to slow down your digestion while also helping to 'clean' everything out," she continues.
If you're looking to get more okra in the diet, Mathis offers some advice. "Its taste is hidden when blended into smoothies or even healthy desserts," she says. "Or, you can add it into your soups or stews or even air fry it and make it super crispy!" Doesn't that sound tasty? Of course, you'll want to avoid breaded and oil-fried okra which can actually cause more fat buildup.
5. Bananas
A great source of lasting energy, bananas are one of the best fibrous carbs to include in your day-to-day diet for a faster metabolism and less bloating. There’s a common misconception that because bananas are higher in calories than most fruits that they’re not good for you, but in fact they can provide more lasting energy than most, making them a great addition to your diet for weight loss. “There is a strong association between higher fiber intake and lower body weight. This is so since the body requires more time to digest fiber. For this reason, eating fiber keeps you full for a longer time and one doesn’t feel hungry and therefore, it becomes easier to avoid unhealthy snacking,” notes RDN Clara Lawson.
For bananas in particular, you’ll find that green bananas are actually the best option for weight loss, improving satiety over time. “Green unripe bananas might be more beneficial for losing weight since they have resistant starch, which is a carbohydrate that doesn’t digest easily. Eating two bananas regularly in your breakfast is highly recommended after 2 glasses of water,” says Lawson. Pair your banana with a source of protein such as eggs in the morning and you have a filling and delicious breakfast perfectly tailored for weight loss.
6. Beets
Beets are another high-fiber food that can help reduce fat accumulation. This root vegetable contains 3.4 grams of fiber, which can help relieve any digestive issues and lose weight. "Beets are high in fiber and can help with digestion, owing to their Betaine which is a digestive enzyme," Dana Ellis Hunnes, PhD, MPH, RD, and senior dietitian at UCLA Medical Center, says. She notes that beets can help with hydration as well. "As we get older, we tend to drink less and stay less well-hydrated, which can stop us up," she continues. "[High-fiber] foods can really help, especially when they come from fresh vegetables, whole grains, fruits, etc, because they contain moisture in them as well." Noted!
7. Barley
Barley stands out as a high-fiber food with significant benefits for digestive health. Rich in both soluble and insoluble fiber, barley aids in maintaining healthy cholesterol levels, lowering the risk of heart disease. Moreover, barley's fiber content helps stabilize blood sugar levels, further supporting overall well-being.
"These fibers help in decreasing gut inflammation by enhancing the growth of healthy bacteria," Dr. Erik Natkin says when it comes to whole grains such as barley.
8. Avocado
"Avocado is one of the healthiest fats on the planet. It is very high in monounsaturated fats as well as dietary fiber. It is also a great source of B vitamins, vitamin C, vitamin E, vitamin K, folate, potassium, magnesium, and antioxidants. The healthy fats in avocado is great for supporting brain health as well as proper blood lipid levels which is essential for heart health," Jesse Feder, RDN, CPT, says.
He also notes that the abundant dietary fiber in avocados plays a crucial role in supporting the gastrointestinal tract, enhancing nutrient absorption, and promoting overall health. Furthermore, the copious nutrients and antioxidants present in avocados prove beneficial in optimizing bodily functions and combating inflammation.
9. Artichoke
Don't sleep on the power of artichokes! According to Alanna Kate Derrick, sports nutrition coach, "Artichokes are another all-star bloat-buster, providing around 10g of fiber per medium artichoke." Not bad at all! She notes that "the specific type of fiber artichokes contain actually feeds the good bacteria in your gut, improving overall digestion."
If you're looking to fit more artichoke into your diet, she recommends grilling artichoke hearts or enjoying steamed artichoke leaves dipped in zesty yogurt-based sauce. Sounds delicious!