Ever since the Covid 19 pandemic, people have started to take better care of their health and naturally gut health has become one of the key areas of focus. It is extremely important to take good care of your gut health because depending on how your gut is doing, your immune system, mental health, and metabolism are impacted accordingly.
It is important to note here that fiber is one of the most important nutrients when it comes to taking care of your gut. Both soluble fiber, that gets dissolved into water and insoluble fiber, which does not get dissolved into water are equally important in maintaining gut health. Found in plant based foods, fiber helps with boosting immunity, improving digestion, and reducing inflammation.
Besides taking care of your gut health, a study published in Frontiers in Nutrition mentioned that “eating a high-fiber diet is linked to a lower risk of chronic diseases like diabetes, heart disease, and colorectal cancer.” Talking about the importance of fiber, Caroline Young, RD, a registered dietitian and the owner of Whole Self Nutrition, mentioned, “Fiber helps keep us regular, which is crucial for maintaining a healthy digestive system.”
Nuts, grains, and vegetables are great sources of insoluble fiber, consuming which would ensure that your food is moving properly through the gastrointestinal tract as these fibers help to add bulk to stool. Soluble fiber on the other hand, “slows digestion by absorbing water and forming a gel-like substance” and can be found in various vegetables and foods.
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As per Centers for Disease Control and Prevention, soluble fiber helps with keeping cholesterol and blood sugar in check. Insoluble fiber is also equally important as it helps to keep everything in your gut moving, which makes sure that you do not suffer from constipation.
Fiber rich foods also help in boosting immune function, as Young mentioned, “Higher dietary fiber intake is associated with improved gut microbiota, which can help prevent inflammatory conditions and support overall immune function.” Besides taking care of your gut health, adding enough fiber to your diet can also help you with weight loss and fat burning, as have been found by studies. To explain how fiber does it, Young says, “Fiber helps regulate appetite by increasing satiety. This makes it easier to maintain a healthy weight, as it helps you avoid overeating.”
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Given how important fiber is for maintaining good health, it is necessary to know which foods are the greatest sources of this nutrient. For soluble fiber, one can eat beans, apples, oats, lentils, and citrus fruits. For insoluble fiber, food choices include whole grains, cauliflower, brown rice, broccoli, nuts etc. To make the best out of fibers, it is recommended to incorporate different types of fiber rich food in your diet, as Young says, “Soluble fibers are primarily found in fruits and veggies, while insoluble fibers are mostly found in cereals and grains.”
For people who find it difficult to have meals that contain enough fiber, they can go for supplements. However, Young says, “Supplementing with fiber should only be done when necessary, and it’s best to work with a healthcare provider to determine the best route for you.”
Therefore, the best possible way to keep your gut heath in its healthiest state is to have more fruits and vegetables that contain fiber and also include nuts, dried fruits, and seeds to your daily diet.
