When it comes to optimal gut health, what you eat matters.
From the vitamins and minerals you take in through the food you eat to the amount of water you consume daily, they all play a role in how well your gut microbe is balanced. This has a direct effect on gastrointestinal and digestive health.
There is sure to be a decrease in overall negative symptoms for those who follow a strict gut-healthy diet, while the opposite is true for those who choose to eat whatever they please. However, if you’re living with gastrointestinal issues or are simply hoping to balance your gut, we recommend one essential nutrient time and time again for positive gut health. Fiber has long been proven to play an integral role in a healthy gut.
Let’s explore the benefits of fiber and how you can add it into your daily diet using the most common high-fiber foods.
What is fiber?
Fiber is a type of carbohydrate that the human body cannot digest. Although most standard carbohydrates are broken down into sugar molecules once they enter the body, fiber is not. Because of its unique ability to travel throughout the body, fiber helps with sugar regulation which, in turn, helps with steady blood sugar and the regulation of hunger.
Fiber comes in two consumable varieties
Soluble Fiber- This type of fiber dissolves in water and helps lower glucose levels and blood cholesterol.
Insoluble Fiber- This type of fiber does not dissolve, allowing it to travel throughout the body without absorption. It helps to move food through your digestive tract more efficiently, promotes bowel regularity, and reduces the risk of constipation.
Both fiber types are critical for optimal health and are best found and utilized through direct food consumption.
How much fiber should I eat a day?
As outlined by the Mayo Clinic, women should aim to consume between 21 and 25 grams of fiber per day while men should aim for 30 to 38 grams of fiber per day for optimal gut health.
What foods are high in fiber?
According to a 2020 study, there is a direct link between fiber-rich foods and a healthy gut microbe.
Here are the top 10 high-fiber foods we recommend:
Almond Flour (3 grams per quarter cup)
Avocado (5 grams per half-cup)
Beans (9.6 grams of fiber per half-cup)
Blackberries (7.5 grams of fiber per cup)
Brussel Sprouts (3.3 grams per cup)
Collard Greens (1.4 grams per cup)
Lentils (7.8 grams per half-cup)
Oats (4 grams of fiber per cup containing both soluble and insoluble fiber)
Pistachios (3 grams per quarter-cup)
Popcorn (6 grams of fiber per 2 tablespoons of unpopped corn)
No matter how you choose to eat today, we encourage you to pick a few of your favorites to incorporate into your daily diet. Variety is the spice of life, so mix it up and try new options to keep your gut health in check and your overall health balanced.
Fiber and disease prevention
Along with the benefits that fiber provides to optimal gut health, it also reduces the risk of various health conditions and diseases.
Fiber has been proven to reduce the risk of:
Heart disease
Type II Diabetes
Diverticular Disease
Colon Cancer
To learn more about the importance of gut health or to schedule an appointment with a GI specialist, contact us today.