While we all have heard how fiber helps in improving gut health and digestion. It is no surprise to know that including high fiber foods in diet helps improve gut health. Not only that, high fiber foods also help in significantly reducing chances of cardiovascular diseases. In this article we, explore the top 5 high fiber foods to boost gut health and thereby improving overall health.
According to Mayo Clinic, “Women should try to eat at least 21 to 25 grams of fiber a day, while men should aim for 30 to 38 grams a day”. Let us explore different everyday foods which can help in improving gut health.
5 High Fiber Foods To Boost Gut Health
Oats are great for breakfasts. It has high amounts of slow digesting complex carbs, which keeps us full for longer periods of time. Since complex carbs take longer to digest, they are used by the body as an energy source rather than getting stored as fat in our bodies (simple carbs on the other hand, like white rice, get deposited as fat if not used immediately). Overnight oats are a great and quick way to get your day started. 1 cup of oats provides almost 8 g of fiber.
Yes, that’s right! Popcorn is a great low calorie snack with high nutrional value. Popcorn also comes under the category of whole grain food. 100 g of popcorn provides 14.4 g of fiber. We recommend to watch the butter intake so as to not take any extra fat calories. Also make sure to keep a tap on the amount of popcorn you’re consuming. Eating too much may not provide expected results.
Avocados are an excellent source to provide good fats to the body. Getting fat from good sources is an important aspect of maintaining a healthy lifestyle (eating same amount of butter is not the same as eating avocados since butter has saturated fats which are not good for the body). Avocados are also high in vitamins B, C, E, and potassium. In half of an avocado (100 g), there is about 6.7 g of fiber. Include avocados in salads, breakfasts, smoothies etc.
Chickpea is a type of legume, which is high in protein and carbs and is a great source of nutrient-ruch food for vegan meals. Just 1 cup of chickpeas provides 10 g of fiber.
Related: The 5 Best Weekday Vegan Dinner Ideas.
5. Chia Seeds
Chia seeds are also highly nutritious with providing important micronutrients to the body like magnesium, phosphorous, and calcium. 9.75 g of fiber are provided to the body by consuming only an ounce of chia seeds. Add them to your favorite smoothis.