You are probably familiar with fiber, and most importantly, the need to increase it in your diet. But how much do you really know about it and why it’s important?
When it comes to health, fiber is a key player in keeping our bodies running at their prime. It helps aid in digestion and helps move food through our bodies so we can absorb the nutrients and eliminate waste properly.
More than that though, it fills us up and helps mitigate blood sugar spikes, thereby causing us to eat less and maintain a healthy weight.
Ready to add more fiber to your diet? Start with these 10 foods for a healthy digestive system and a good start on your weight loss goals:
Sprinkle into your porridge, add into baked goods, blend into your smoothie, or use in place of eggs in vegan baking. This little fiber powerhouse has lots of uses and also offers a great dose of healthy fats. Be sure to enjoy in the ground version, as your body gets much less nutritional value from consuming the seeds whole!
High in soluble fiber, oats are a great opinion to help add bulk to your food so that when it is digested, it moves through easily. Soluble fiber has also been shown to help lower cholesterol!
Lentils are an incredibly versatile legume, great for everything from burgers to soups, to pudding to curry. I love using lentils as a way to thicken soups and stews and help make curries really heart and flavourful!
Berries are actually higher in fiber than you may expect, particularly raspberries and blackberries. Start using berries as a healthy snack during the day, or throw them on top of your smoothie bowl and it will be an easy way to up your fiber intake.
5. Split peas
You may not be as familiar with split peas as green peas, but this member of the legume family is packed with fiber and protein and is a great option to add to your diet. Buy a bag and soak overnight for easy cooking in soups (or risotto!), the next day!
Particularly in the skin, fruits such as pears and apples are rich in fiber thanks to their tough outer skin layer. Eat these raw with the skin on for the best fiber intake.
7. Bran flakes
Probably the one you have heard of as a key player in increasing fiber intake, bran is high in insoluble fiber. This is the type of fiber that acts as little brooms in our digestive system, helping to sweep out all the residual waste and aid in proper absorption and elimination.
your favourite evening treat is actually packed with fiber, making it an even better low calorie option for those nighttime munchies. Be sure to air pop, or cook on the stove with a bit of coconut oil and stay away from the processed flavourings or adding lots of butter!
9. Sweet Potato
A double whammy, giving you high levels of beta carotene and fiber, sweet potato is not only really nutritious, but is really versatile! Use it in breads and sweets, bake it, stuff it, or turn it into fries or stew. Whatever your choice, you’ll be sure to be having a nice dose of fiber, especially if you leave the skin on!
Perfect to add to soup or cook up for breakfast, barley is one of the top grains when it comes to fiber content. Best if consumed whole, with minimal processing, it does take a bit of time to cook, but is totally worth the wait!