Top 10 Foods High in Fiber for Gut Health

Top 10 Foods High in Fiber for Gut Health

 Fiber is important for the body. Many studies have shown that eating enough fiber can help reduce the risk of obesity, type 2 diabetes, heart disease, and certain cancers. It can also help with weight management and good bowel health. 

In fact, a 2019 study found that for every 8 grams that increase the amount of dietary fiber consumed per day, the number of deaths from cardiovascular disease, type 2 diabetes, and cancer colorectal decreased from 5 to 27 percent. 

Two main fibers are found in food. These are soluble (which dissolves in water) and insoluble (which does not dissolve in water). Both are necessary for good health and are obtained through diet.
Fiber plays an important role in improving gut health. A 2020 study found that diet and gut health are closely related and that fiber-rich foods have a beneficial effect on the gut microbiome. Fiber is converted into short-chain fatty acids after being digested by bacteria, which in turn has been linked to many health benefits. In addition to eating more fiber, individuals may also consider taking additional probiotics to improve gut health.

Here are 10 foods that are high in fiber

1. Blackberry

Blackberries are one of the best fruits you can eat - taste-wise, yes, but also nutritionally. In addition to their fiber content, blackberries have the deepest texture in the berry family. Research shows that the deeper the color or color of the plant, the more anthocyanins it provides and therefore more benefits. While all berries provide benefits (especially for the brain), blackberries have another color that may provide additional benefits.
2. Oats
Oats provide double fiber since they contain both soluble (oat) and insoluble (grass) fiber. This means they help clear excess fat from the body and lower cholesterol. In addition, while ready-to-eat grains often contain fiber, oats (and oatmeal) have been shown in studies to be better for controlling appetite and therefore weight. Added sugar is not found in them as compare to other grains.


 3. Popcorn
Popcorn is high in fiber and is one of the most antioxidant-rich foods available. One study actually found that popcorn may contain more antioxidants than some fruits and vegetables. The key to making popcorn good is to air-pop it or prepare it with avocado or coconut oil. You can add other nutrient-rich ingredients, such as a drizzle of olive oil or nutritional yeast and some cinnamon or turmeric.
4. Beans
Beans are the main source of fiber content, providing a lot of amount in a small serving. In addition, noodles made from beans (such as Banza) that contain only beans and water can be a great option for those who do not know how to cook them or prefer pasta as a dish. 

Furthermore, bean has been identified as an important factor in reducing the risk of heart disease.

5. Avocado

Who doesn't love guacamole on tacos, toast, or tortilla chips? In addition, avocados contain fiber and studies show that they can help control weight and blood sugar, not to mention that they are good for preventing constipation.

6. Pistachios
Pistachios are a great food, especially if you want crunch and satisfaction without the carbs. Studies have shown that pistachios help reduce cholesterol and stress, help with weight loss, and may contain more antioxidants than other nuts. In terms of gut health, some studies show that pistachios are better than other nuts for gut health.

7. lentils

 Lentils have similar benefits to other beans: They reduce the risk of heart disease and help you control your weight, but a 2019 study found that replacing potatoes or rice with lentils can lead to significant improvements and blood sugar control. The study found that lentils can inhibit enzymes involved in the glucose absorption process.

8. Collard greens
They are one of the best plant-based sources of calcium. And it's easy to throw them into a dish, soup, or even eggs in the morning, because they wilt down. Collard greens have also been linked to better eye health, as well as reduced the risk of colon cancer.


 9. Brussels sprouts
Brussels sprouts, another cruciferous vegetable, are a good source of prebiotics. Prebiotics help probiotics grow and thus help improve gut health.

 10. Almond flour

When you think about the best way to get fiber, don't forget about flour. Almond flour has one of the best combinations of being nutritious, low carb and high fiber.  Also, it is a good source of vitamin E and magnesium.

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