Fiber is having its moment, thanks to social media and health influencers. From boosting digestion to reducing the risk of chronic disease, fiber is essential for your body. The recommended intake of fiber is 38 grams for men and 25 grams for women per day. Dr. Saurabh Sethi, a California-based gastroenterologist, has now shared a list of high fiber foods that you can add to your diet. He also emphasizes why eating a variety of fibrous foods is crucial for health. “Don’t just eat more fiber, eat different fibers. Variety trains your gut microbiome to thrive,” he says. Take a look. Chia seeds
Yes, all the hype around chia seeds is true. These tiny seeds are packed with soluble fiber. Dr. Sethi notes that 2 tablespoons of chia seeds contain 10g of fiber. When chia seeds are soaked, they form a gel-like texture. Chia seeds slow down digestion and feed the good gut bacteria. It also helps to keep you fuller for longer. Chia seeds are also good for the heart due to their omega-3 fatty acids. “Add to smoothies, yogurt, or overnight oats,” the gut doctor says. Lentils
Lentils are an excellent source of fiber. A cup of cooked lentils has 15 g of fiber in it. Dr. Sethi notes that lentils are rich in resistant starch and prebiotic fiber. You can add them to soups, stews, curries, and even salads. Pair lentils with vegetables like spinach or carrots, to fibermaxxx. Raspberries
Berries, especially raspberries, are a powerhouse of fiber. A cup of raspberries has 8g of fiber. They have high fiber and low glycemic index. “Make sure to wash thoroughly before eating to reduce pesticide residue,” Dr. Sethi advises. You can add them to yogurt, sprinkle over oatmeal, or blend into smoothies. Avocados
Avocados are not only one of the healthiest fats you can consume, but are also rich in fiber. A medium avocado has 10 g of fiber. Dr. Sethi emphasizes that avocados are a unique combo of soluble and insoluble fiber. Eating avocados can boost digestion, regulate bowel movements, and helps maintain steady blood sugar levels. You can add this creamy treat to toast, grain bowls, salads, or smoothies. Broccoli
This cruciferous vegetable is a good source of fiber. A cup of cooked broccoli contains 5 g of fiber. Broccoli also contains sulforaphane, a compound linked to reduced inflammation and improved gut microbiome. You can consider steaming this veggie to preserve most of its nutrients. Roasting them with a dash of olive oil can bring out a nutty flavor.
Chickpeas and beans
A cup of cooked chickpeas or beans contains about 13 to 15 g of fiber. Yes, that’s right. If your diet lacks fiber, the best way to add them is by incorporating chickpeas or beans. These legumes have resistant starch, which helps produce butyrate, a short-chain fatty acid that helps in gut lining repair and reduces inflammation. You can add them to soups, or make curries, and could even go into your burritos.