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The modern diet, unhealthy food habits, and common sedentary lifestyles have made it necessary to prevent the rising number of health problems. Our bodies do not excrete waste properly, which leads to large accumulations of toxic waste and harmful substances. This causes a plethora of diseases, ranging from obesity to toxic liver diseases.

To prevent such adverse effects and to improve overall digestive health, it is crucial to incorporate fiber into the diet.

What is Fiber & What Makes it So Important?

Fiber holds no caloric value but is one of the essential nutrients. Fiber does not provide significant energy, and fiber stays undigested in its entire course, making one question its usefulness. This is precisely what makes it such a critical component in the diet regime.

As fiber passes through the upper digestive tract, it binds to cholesterol, high sugar food, and other unhealthy compounds. Fiber regulates the absorption of compounds bound to it, reducing the blood levels of cholesterol, sugar, and other harmful compounds.

In the colon, fiber promotes the growth of healthy bacteria. Healthy gut bacteria improve digestion and enhance the absorption of necessary nutrients. Gut bacteria are known to compete with pathogenic microbes to protect the gut from infections. A high fiber diet is also involved in lowering blood glucose levels and decreasing stroke and myocardial infarction incidence. Most importantly, fiber helps you stay regular. The volume, and consistency provided by fiber in your diet, enhance bowel movements.

Foods That are Rich in Fiber

Fiber is present in most of the natural, unprocessed sources of food available. Organic fiber-rich food does not cause any side effects when consumed in appropriate quantities. Here is a list of some of these most fiber-rich foods available:

          1.) Pears:

Pears are considered one of the fruits with the highest content of fiber. An average-sized raw pear contains almost 5.5 grams of fiber.

          2.) Avocados:

Avocados are packed with several nutrients, including vitamin C, potassium, vitamin E, etc. However, it is more famously known for its high fiber content. It is estimated that one cup of raw avocado contains almost 10 grams of fiber.

          3.) Black Beans:

Lentils are a high source of healthy protein and fiber essential for the body. Cooked black beans are estimated to contain 8.7 grams of fiber.

          4.) Air-Popped Popcorn:

This late-night snack is a good source of fiber. It is estimated that one cup of air-popped popcorns contains approximately 1.15 grams of dietary fiber.

          5.) Raspberries:

This fruit is enriched with several essential nutrients such as vitamin C, Fiber, and Manganese. It is known to contain 8 grams of fiber in one cup of raw raspberries.

          6.) Almonds:

This tree-nut is famously known for its beneficial and healthy effects on the body. It contains healthy fats, vitamin E and is packed with fibers. Just three table-spoons are estimated to have 4 grams of dietary fiber.

          7.) Barley:

Barley contains beta-glucan, an excellent source of fiber, and is known to markedly lower cholesterol levels from the body.

The Bottom Line

Fiber helps decrease the process of inflammation by bonding with the harmful toxic mediators that are responsible for causing harm to the body. Therefore, it is vital to include fibrous foods and 100% standardized extracts mentioned above as part of your regular regimen.

References:

1.) Gunnars, K. (2020, October 22). 22 High Fiber Foods You Should Eat. Retrieved January 20, 2021, from https://www.healthline.com/nutrition/22-high-fiber-foods

2.) Farvid, Eliassen, E, C., X, L., WY, C., & Willett. (2019, October 28). Fiber. Retrieved January 20, 2021, from https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/

3.) Home. (n.d.). Retrieved January 20, 2021, from https://www.nutrition.org.uk/healthyliving/basics/fibre.html

4.) Shaun Dreisbach March 11, & Dreisbach, S. (2016, March 11). 10 Amazing Health Benefits of Eating More Fiber. Retrieved January 20, 2021, from https://www.eatingwell.com/article/287742/10-amazing-health-benefits-of-eating-more-fiber/

5.) Anderson J, Baird P, Davis RH, Ferreri S, Knudtson M, Koraym A, Waters V, Williams CL. Health benefits of dietary fiber. Nutrition reviews. 2009 April 1;67(4):188-205.

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“You are what you eat” goes the old saying. However, the saying should be “we are what we make our microbes eat.” An equilibrium between the “good” and the “bad” bacteria in our gut is crucial to good health and living. (1) Healthy gut flora helps in proper digestion, metabolism, controls food intake, hunger, satiety, mood, and strengthens the immune system in general. (2) The gut is also labeled as the second brain of the human body owing to an independent nervous system constituted in its layers. Various studies support the importance of normal flora in reducing the inflammatory processes, modifying the gene expression, and improving the metabolic and hematological functions. (2-3)

Diverse food patterns rich in plant and animal products are necessary to keep our guts healthy, flexible, and functioning. (5) All-natural foods such as yogurt (with live and active cultures), fresh vegetables, sauerkraut (unpasteurized), kefir, tempeh, miso soup, red wine, fermented cheese, fiber-rich diets such as legumes, nuts, and seeds; exercise, good sleep, dietary supplements like omega 3 fatty acids, etc. help considerably to restore and maintain the balance of normal flora.

References:

1.) Gagliardi, A., Totino, V., Cacciotti, F., Iebba, V., Neroni, B., Bonfiglio, G., Trancassini, M., Passariello, C., Pantanella, F., & Schippa, S. (2018). Rebuilding the gut microbiota ecosystem. International Journal of Environmental Research and Public Health, 15(8). https://doi.org/10.3390/ijerph15081679

2.) Valdes, A. M., Walter, J., Segal, E., & Spector, T. D. (2018). Role of the gut microbiota in nutrition and health. BMJ, 361. https://doi.org/10.1136/bmj.k2179

3.) Lazar, V., Ditu, L.-M., Pircalabioru, G. G., Gheorghe, I., Curutiu, C., Holban, A. M., Picu, A., Petcu, L., & Chifiriuc, M. C. (2018). Aspects of gut microbiota and immune system interactions in infectious diseases, immunopathology, and cancer. Frontiers in Immunology, 9. https://doi.org/10.3389/fimmu.2018.01830

4.) Leaky gut archives. (n.d.). Elena Klimenko, MD – Functional Medicine. Retrieved November 11, 2020, from https://www.drelenaklimenko.com/category/leaky-gut/

5.) Ercolini, D., & Fogliano, V. (2018). Food design to feed the human gut microbiota. Journal of Agricultural and Food Chemistry, 66(15), 3754–3758. https://doi.org/10.1021/acs.jafc.8b00456