One of the most important nutrients for health is fiber. But despite this truth, research continues to show that people in the United States are not getting enough nutrition. Not getting enough fiber is now called “.public health concerns,” and some research They even found a link between dietary fiber intake and mortality. At a minimum, we recommend that women aim for the following: 21-25 grams of fiber per day, men should aim for 30-38 grams. It may seem daunting at first, especially if you’re not used to focusing on fiber, but it’s much easier once you find the best high-fiber foods that are fun and exciting to eat. It will be. To achieve these goals.
Health benefits of eating fiber
Before we talk about fiber sources, let’s take a look at why we need this nutrient.according to Amy Goodson, MS, RD, CSSD, LDconsuming enough fiber has potential health benefits, including:
- digestive health: There are two types of dietary fiber: soluble dietary fiber and insoluble dietary fiber. Insoluble fiber increases stool volume, promotes regular bowel movements, and prevents constipation. Soluble fiber, on the other hand, helps manage diarrhea by absorbing excess water.
- weight management: High-fiber foods are low in calories and take longer to chew, which promotes satiety, helps control appetite, and helps with weight management.
- blood sugar control: Soluble fiber helps regulate blood sugar levels by slowing the absorption of sugar, which is beneficial for people with diabetes or at risk of developing diabetes.
- heart health: Fibers are linked. Reduced risk of heart diseasesoluble fiber helps lower cholesterol levels by binding to cholesterol particles and removing them from the body.
Read this article to learn more about the healthiest sources of fiber you can consume to help you meet your daily fiber goals and also get other nutrients like protein, carbohydrates, and important vitamins and minerals. Next, check out the 10 Healthiest Protein Sources You Can Eat.
10 Healthiest Fiber Sources
The following foods are considered healthy because they are not only high in fiber, but also contain a wealth of nutrients.
Black bean
Amount of fiber per 1/2 cup serving: 8.3 grams
When you want to fortify your dietary fiber, black beans are the best choice. It’s delicious, affordable, and can be cooked into a variety of dishes.
“These beans are rich in both soluble and insoluble fiber, with about 15 grams of fiber per (cooked) cup,” Goodson says. “The fiber in black beans supports digestive health, helps regulate blood sugar levels, and contributes to lower blood sugar levels.” Risk of heart disease. ”
Goodson added that in addition to providing fiber, “they also provide protein, vitamins and minerals.”
Specifically, one serving of black beans provides over 7 grams of protein and 2.3 grams of iron (13% of daily value) and rich in powerful antioxidants. especially anthocyanin. These antioxidants are associated with: Reduced risk of disease and inflammation.
pistachio
Fiber per ounce: 3 grams
Pistachios are one of the healthiest fiber sources you can snack on. “Not only is it a natural source of fiber, it also provides ‘good fats’ and is a complete source of plant-based protein,” says Dr. Lauren Manaker, MS, RDN.
The fact that they are a “complete protein” source means they contain all nine essential amino acids that the body needs for protein synthesis, according to the magazine. nutrientsthe amino acid composition of pistachios is comparable to beef and chicken.
Manakar added that in addition to dietary fiber and protein, “pistachios have a very high antioxidant capacity, one of the highest when compared to the numbers.” reported in research This includes many foods commonly known for their antioxidant power, such as blueberries, pomegranates, cherries, and beets. ”
Lentils (and other legumes)
Dietary fiber per 1/2 cup of lentils: 7.8 grams
Pulses are a group of foods that includes beans, lentils, and chickpeas.
“Known for their protein and fiber content, pulses are important staples in vegetarian, vegan, and heart-healthy diets,” says Manakar. “Beans are not only nutritious, they are also sustainable and rich in important nutrients such as fibre, protein, folate, potassium and iron.”
Lentils in particular contain about 8 grams of fiber per serving, and studies have shown that lentils can help prevent disease. high blood pressure The polyphenols contained in lentils are Reduce risk of chronic disease
To enjoy the benefits of lentils, use them as the base for your favorite protein-rich bowl or make a simple lentil soup with vegetables and meat.
avocado
Amount of fiber per 50g serving: 3.4 grams
Avocado is a powerful superfood that works as a toast spread, guacamole base, or nightly taco topping, rich in numerous nutrients and a healthy source of fiber.
“A single avocado contains both soluble and insoluble types of fiber, and unlike many other fruits, avocados are very low in carbohydrates,” says Manakar.
Avocados are also known to support gut health, and a 2021 study found that nutrition journal We found that avocado consumption improved gut health and bacterial diversity in participants.
Goodson also includes avocados on his list of healthiest fiber sources. That’s because “the fiber in avocados promotes satiety and supports digestive health, and they also contain heart-healthy monounsaturated fats, vitamins, and minerals.”
broccoli
Dietary fiber per serving: 5.1 grams
According to Manaker, broccoli is one of the healthiest sources of fiber.
“First, the fiber in broccoli exists in both soluble and insoluble forms, each of which plays a different role in digestive health,” she says. Additionally, “broccoli is rich in other nutrients that contribute to overall health.”
One cup of broccoli provides approximately 133% of the nutrients. Daily intake of vitamin C“A powerful antioxidant, boost immunity and promotes skin health” Manaker said.
Broccoli also contains about 183% of your daily vitamin K value.Essential for bone health and normal blood clotting” Manaker said.
oats
Amount of fiber per 1/2 cup serving: 4 grams
Oats, like most types of whole grains, are a good source of fiber, especially soluble fiber, according to Goodson.
“The beta-glucan found in oats has been linked to lower cholesterol levels, which is beneficial for heart health,” says Goodson. “Oats also contribute to satiety and provide a good source of energy.”
However, the benefits don’t stop there. the study Consumption of oats has also been associated with reduced risks of things like cardiovascular disease and inflammation, while providing the body with useful antioxidants.
Whole-grain bread
Fiber per slice of whole wheat bread: 3 grams
You may have grown up hearing these messages, but bread isn’t bad. While refined carbohydrates like white bread provide no nutritional value to the body, whole grain bread has been proven to offer a variety of health benefits and is also a healthy source of fiber.
Whole grain bread falls into the general “whole grain” category, and Manakar says, “Whole grains contain fiber, protein, B vitamins, antioxidants, and trace minerals (iron, zinc, copper, magnesium, etc.). ) and are rich in important nutrients such as ”
She also wrote “A A diet rich in whole grains It has been shown to reduce the risk of heart disease, type 2 diabetes, obesity, and certain types of cancer. ”
So don’t hesitate to make a delicious sandwich for lunch or avocado toast for breakfast. If you want more fiber and health benefits, choose slices of whole wheat bread.
blueberry
Dietary fiber per serving: 3.6 grams
If you’re looking for a sweet source of fiber, a serving of blueberries is a great option.
“Blueberries are a delicious and nutritious fruit with 4 grams of fiber per cup, and the fiber in blueberries supports digestive health and helps regulate blood sugar levels,” Goodson says. Masu.
“In addition to being a source of fiber, blueberries are also rich in antioxidants, especially anthocyanins. cognitive advantage and an overall sense of well-being,” Goodson added.
the study It also shows that consistent intake of these blueberry anthocyanins may help with weight management and may also be associated with a lower risk of cardiovascular disease and type 2 diabetes.
chia seeds
Amount of fiber per 1 oz (2 tablespoons): 9.6 grams
For a quick and easy source of soluble fiber, Goodson recommends chia seeds.
“The soluble fiber in chia seeds forms a gel-like substance when mixed with water, which promotes satiety and aids digestion,” says Goodson. “It also contains omega-3 fatty acids, which are beneficial for heart health.”
You can also add chia seeds to water, yogurt, milk, smoothies, etc. harvard health Dried chia seeds can interfere with intestinal health and cause constipation and discomfort, so rather than eating them dry, we advise giving these seeds time to absorb liquid and soften. Masu.
Quinoa
Dietary fiber per serving: 5.2 grams
When it comes to healthy sources of fiber, we recommend trying quinoa.Not only does one cup of cooked quinoa contain more than 5 grams of soluble and insoluble fiber, Goodson says, “Quinoa has complete protein source It also contains essential amino acids. ”
She adds, “The fiber in quinoa also contributes to digestive health, helps regulate blood sugar levels, and helps with weight management.”
Quinoa also contains plant compounds that act as antioxidants. the study These compounds have also been shown to have anti-inflammatory effects.
Many people enjoy quinoa in their favorite dishes in place of rice, but you can also add quinoa to salads or cook it with milk, maple, and fruit for a sweet breakfast.
Sign up for our newsletter!
