Khaberni - Dietary fiber plays a pivotal role in enhancing gut health, improving digestion, and preventing many chronic health issues. Nutrition experts confirm that diversifying daily sources of plant fibers is the most important step to maintain a healthy digestive system and a balanced body.
Most people know that dietary fiber plays a key role in preventing and alleviating constipation, but its benefits don’t stop there. Including fiber-rich foods in the daily diet can improve digestive health, regulate blood sugar levels, and reduce the risk of serious chronic diseases like cardiovascular diseases.
With increasing focus on gut health, nutrition experts confirm that fibers are an indispensable element for maintaining the balance of the digestive system and overall health.
Why is fiber essential for gut health?
According to the Daily Mail, gut health nutrition specialist Gargi Sarin explains that fiber is the primary fuel for the digestive system, saying, “Fiber is not digested like other nutrients; rather, it passes through the digestive system to nourish beneficial bacteria, regulate bowel movements, and maintain the integrity of the digestive tract lining.”
She indicates that a diet rich in fiber helps to: improve digestion, reduce inflammation, prevent bloating and constipation, and support psychological and mood balance.
The two main types of fiber
She explained that there are two main types of fiber: soluble, which dissolves in water and feeds beneficial bacteria in the intestines, and insoluble, which increases stool bulk and eases bowel movements.
15 fiber-rich foods to enhance gut health
1- Oats
Oats contain soluble beta-glucan fiber, which lowers cholesterol, improves blood sugar control, supports the growth of beneficial bacteria, and provides a longer feeling of fullness.
2- Wheat bran
Wheat bran is a rich source of insoluble fiber, enhances regular bowel movements, alleviates constipation, and helps cleanse the digestive system.
3- Broccoli
Broccoli is rich in fiber and plant compounds like sulforaphane, which reduce intestinal inflammation and support the growth of healthy bacteria.
4- Apples (with skin)
Apples contain pectin, a type of soluble fiber that acts as a prebiotic for beneficial bacteria, improves digestion, and enhances stool quality.
5- Carrots
Carrots are rich in insoluble fiber, support bowel movement, and contain antioxidants that maintain the health of the intestinal lining.
6- Garlic
Garlic is a natural antibiotic and acts as a prebiotic for beneficial bacteria, helping to maintain the balance of the gut environment.
7- Bananas (slightly unripe)
Bananas, especially those slightly unripe, contain resistant starch and prebiotic fibers that support the growth of good bacteria and reduce bloating.
8- Spinach
Spinach provides insoluble fiber that improves regularity of elimination, and plant compounds that protect the intestinal lining.
9- Sweet potatoes
Sweet potatoes are rich in fiber and antioxidants, support the gut microbiome, and maintain regular bowel movements.
10- Avocado
Avocado is an excellent source of fiber and healthy fats, enhances digestion and nutrient absorption, and aids in balancing intestinal bacteria.
11- Flaxseeds
Flaxseeds contain both soluble and insoluble fibers, alleviate constipation, reduce intestinal inflammation, and provide omega-3 fatty acids.
12- Almonds
Almonds are rich in fiber, healthy fats, and polyphenols, which act as prebiotics, and support the diversity of intestinal bacteria.
13- Mango
Mango provides fiber and polyphenols that improve digestion, support bacterial diversity, and reduce intestinal inflammation.
14- Berries (like strawberries and blueberries)
Berries are rich in fiber and antioxidants, support the growth of beneficial bacteria, and protect the intestines from oxidative stress.
15- Chickpeas
Chickpeas are an excellent source of both soluble and insoluble fiber, regulate bowel movement, enhance feelings of fullness, and help stabilize blood sugar levels.
