It seems like protein has really stolen the nutritional spotlight for the last year or so. Suddenly protein coffee, protein popcorn, and even protein candy options are popping up everywhere. While protein definitely deserves its credit, some applause is well overdue for fiber, another part of the nutritional team, as well
Fiber is a carbohydrate found in plants that the human body isn’t able to fully break down. It travels through your stomach and intestines undigested and is responsible for keeping your entire digestive system productive and healthy along the way. Getting enough fiber in your diet is crucial to maintaining a healthy digestive process, managing blood sugar levels, and minimizing cholesterol build up. Fiber also increases satiety so it can be a helpful tool in weight management
Meet the experts: Allyson Balzuweit, M.P.H., R.D.N./L.D., Namrita Brooke, Ph.D., R.D.N., and Michele Waide, R.D.N., L.D.N
Advertisement
Advertisement
Despite its benefits, most people don’t get enough fiber in their diets. One study says that while the recommended daily fiber intake is between 25 and 30 grams, most Americans only get around 17 grams. While reaching a healthy level is important, more fiber isn’t always better. Under- or overdoing it can throw off your digestive system, leading to constipation or diarrhea. Allyson Balzuweit, M.P.H., R.D.N./L.D., adds that as you increase your fiber intake, it’s very important to also increase your hydration levels. “(Fiber) needs to be consumed in conjunction with any kind of liquid, otherwise it’s just going to stay stuck in your GI tract, she says. “You need the fluid to absorb the fiber so you can keep moving things through.”
Adding more fiber into your diet is a great choice for just about anyone. Studies suggest that eating more fiber can reduce your risk of colorectal cancers and cardiovascular disease. However, your body may take a little while to adjust to this increase. “When you increase fiber intake you may have some bloating, flatulence, or other things,” says Namrita Brooke, Ph.D., R.D.N.. But she adds that “your gut does adapt to that intake,” so try not to get discouraged by temporary discomfort, just give it a few weeks.
Avocados are a powerhouse food. They’re a greatmatory properties. Mashing one of these green fruits into a delicious dip or slicing it onto a sandwich can provide up to 10 grams of fiber. But if you don’t like avocados or you’re just interested in diversifying your fiber intake, there are plenty of delicious options that have even more fiber. These are some of the top foods with more fiber than an avocado
Tasty foods with more fiber than an avocado
Chia seeds
Chia seeds are a true superfood. Just two tablespoons has the same fiber content as an entire avocado and is full of omega-3 fatty acids, protein, and antioxidants. But, there’s a catch. While it may seem easy to pop a few dry spoonfuls into your mouth and meet your daily quota, this can actually backfire. “A soluble fiber like that needs to be consumed in conjunction with any kind of liquid, otherwise it’s just going to stay stuck in your GI tract,” explains Balzuweit. Instead, she suggests soaking chia seeds in water, milk, or even yogurt. This allows the tiny seeds to absorb liquid, creating a clear, gooey, gel-like coating that makes them more easily digestible.
Lentils
Lentils are a cornerstone of South Asian and Middle Eastern diets, and for good reason. These tiny, disk-like legumes are extremely nutritionally well-rounded. In addition to providing over 15 grams of fiber–around half of your recommended daily intake–in just a cup, lentils contain anti-inflammatory and anti-microbial properties. Lentils come in a wide variety of colors, each offering a slightly different taste and nutritional profile. But no matter which type you prefer, they’re an “excellent source of protein, carbs and fiber in the same food,” says Brooke. And with them being such a cheap, shelf stable option, they’re a great food to try out.
Beans
Black beans, cannellini beans, navy beans, kidney beans: pick a bean and it’s almost certainly packed with fiber and other crucial dietary nutrients. Research says eating just one cup of beans provides around 13 grams of fiber and can lower your risk of cardiovascular disease. Like lentils, this category of fiber-filled food is so diverse that there’s sure to be something for everyone. Whether they’re added into a pasta or salad, served as a classic side dish, or are blended into a dip, they pack a hefty nutritional punch. And if beans just aren’t for you, Brooke suggests finding creative ways to take advantage of their generally mild taste. “You can use white beans in smoothies, you can’t even taste them,” she says. “You can also use black beans in brownies.”
Raspberries
While almost all berries are a great source of dietary fiber, raspberries take the cake (and can be a delicious addition to the top of one). In addition to being loaded with fiber, this sweet summer berry is packed with antioxidants and anti-inflammatory polyphenols. Michele Waide R.D.N., L.D.N. adds that raspberries are a particularly good choice for diabetic or pre-diabetic people as they’re low calorie and “tend to have a lower glycemic effect,” Waide explains. “That means they won’t spike your blood sugar as much.”
These round starchy vegetables may be small but can add a huge amount of fiber to your diet. Split peas and green peas in particular are “a great thing to include, whether it’s in salads or a side of vegetables with your dinner,” says Brooke
Chickpeas
You may know them as chickpeas, garbanzo beans, ceci beans, or even chana. But dietitians know that no matter what you call them, these savory beige legumes are a great source of fiber that can improve your gut microbiome. With around 12 grams of fiber per cup and a high content of plant-based protein, chickpeas “keeps you satiated…” and “give you a balance of carbohydrates,” says Waide. This makes them a helpful tool in weight management as the combination of fiber and protein slows your digestion and keeps you feeling full for longer.
You Might Also Like
Common Household Items Linked to Thousands of Deaths From Heart Disease
I Slept on the Saatva Classic Mattress for 5 Months—Here’s My Verdict
