Why you should eat high-fiber foods for better health

What is fiber and why do we need it?

When things aren’t moving as smoothly in the restroom, we get a painful reminder to eat more fibrous foods. Not only does fiber help keep our bowels flowing freely, but it also supports diabetes management by helping maintain healthy blood sugar levels. Read on to find out why you should eat high-fiber foods. 

The word “fiber” is often heard in health and wellness spaces—but what is fiber and why do we need it?

Fiber is a nutrient in fruits, vegetables, and grains that your body can’t digest. It bulks up the contents in your digestive tract, pushing them through while gathering toxins and wastes that need to exit your body. With fiber’s help, things move along more smoothly, making bathroom trips comfortable and strain-free.

Fiber is key for good digestion. Learn more about how adding fiber to your routine can even help with diabetes management. 

Fiber promotes stable blood sugars

Fiber is a type of carbohydrate that positively affects your blood sugars, whether you’re a person with or without diabetes. Most types of carbohydrates cause your blood sugars to rise quickly, but because fiber isn’t absorbed in your body, most types of fiber don’t impact your blood sugar much and can slow the rise of glucose by slowing down digestion Studies report eating more fiber improves hemoglobin A1c and fasting blood sugar levels. 

Fiber aids in appetite and weight management

Studies show a link between fiber intake and lower body weight.  Fiber-rich foods fill you up more quickly and slow digestion, curbing your appetite. This may cause you to eat smaller portions, helping to manage blood sugars and weight.

Fiber boosts your heart health

People living with diabetes do have a higher chance of heart disease because high blood sugar can damage nerves and blood vessels. A fiber-rich diet can have a positive effect on your heart health by lowering cholesterol,  coronary heart disease, stroke incidence, and blood pressure. 

How much fiber do I need? 

The Dietary Guidelines for Americans 2020-2025 recommends adults aim for 25-35 grams of fiber per day.  To help you reach your fiber goals, here’s a list of delicious high-fiber foods to add to your daily eating plan.

High fiber foods list

• Raspberries, 1 cup - 9 grams 
• Pumpkin seeds, ¼ cup 9 grams 
• Split peas, ½ cup - 8 grams
• Oats, 1 cup - 8 grams
• Lentils, ½ cup - 7 grams  
• Avocado, ½ fruit - 4.6 grams
• Almonds, ¼ cup - 4.5 grams
• Apples, 3 ounces - 4 grams  
• Flaxseeds, 2 tablespoons - 4 grams
• Pears, 1 cup sliced - 4 grams

Recipe: 15- minute warm lentil salad (serves 4)

Ingredients

• 1 ¾ ounces anchovies in oil
• 1 preserved lemon
• 14 ounces broccolini
• 1-2 fresh mixed-color chilies
• 1 lb cooked lentils
• Olive oil (see recipe)

Directions

1. Put the anchovies and their oil into a blender. Add one tablespoon of liquid from the preserved lemon jar and a splash of water. Blend until smooth, loosening with a little more water, if needed.
2. Trim the broccolini and blanch them in a large pan of boiling salted water for 3 minutes or until tender. Then finely chop the rind.
3. Slice the chilies.
4. Drain the broccolini, return to the pan over the heat, and toss with lemon, most of the chilies, and one tablespoon of olive oil.
5. Add the lentils and toss for 2 minutes, divide between plates, drizzle over the anchovy dressing, and scatter with the reserved chili. Finish with ½ tablespoon of olive oil. 

Hungry for more healthy eating tips? 

Curious to learn what else is on the healthy habits menu? When you become a 9amHealth member you’ll get access to expert nutrition, fitness, and healthy weight management guidance, as well as the latest research on cardiometabolic health. Learn more here.