Are you feeding your gut microbes?
Fiber promotes a healthy microbiome by feeding the “good” bacteria in the gastrointestinal tract. Fiber is not broken down by the digestive organs but instead passes through the body to support healthy bowel movements.
It is estimated that 95% of Americans are deficient in fiber. Fiber is found in plant-based foods, particularly beans, nuts, fruits, and vegetables. A daily intake of 19-38 grams of fiber per day is recommended and should be included in every meal.
Studies show that getting enough fiber strengthens the immune system, supports gut health, reduces inflammation and risk for heart disease, stroke, hypertension, obesity, Type 2 diabetes, and several cancers, including colon and breast cancer.
There are two types of fiber: soluble and insoluble.
Soluble Fiber
Soluble fiber dissolves in water and creates a gel-like substance that slows the movement of food through the digestive tract. This slower digestion reduces blood sugar spikes, lowers blood cholesterol, and helps you to feel fuller longer.
Best food sources of soluble fiber include:
- Legumes: Beans including kidney, black, pinto, white, lima, navy, chickpea, edamame & peas
- Oats
- Tofu
- Avocado
- Brussels sprouts
- Sweet potatoes
- Broccoli
- Pumpkin
Insoluble Fiber
Insoluble fiber is found in the skin and structure of fruits and vegetables—it’s what makes these foods crunchy. Instead of dissolving in water, insoluble fiber attracts water into the stool, making it softer and easier to move through the digestive system. This promotes bowel-movement regularity and prevents constipation and hemorrhoids.
Best food sources of insoluble fiber include:
- Oat bran and oatmeal
- Legumes: Beans including kidney, black, pinto, white, lima, navy, chickpea, edamame & peas
- Berries: including blackberries, blueberries, raspberries, strawberries
- Whole grains, including quinoa, rye, barley, amaranth, brown rice
- Vegetables, like broccoli, Brussels sprouts, radishes, kale, bokchoy, spinach
- Nuts, especially almonds and walnuts
- Fruits with edible skins, like pears and apples
- Avocados
- Sunflower, flax, and chia seeds
- Potatoes and sweet potatoes
- Popcorn
Many plant-based foods offer both types of fiber. For example, the flesh of an apple has soluble fiber, and the skin contains insoluble fiber. Legumes and beans also offer both types of fiber.
Click here for a fiber-rich tasty summer soup > Chilled Avocado Soup
