Getting enough fiber is an essential part of maintaining a balanced diet. Spinach is among the most popular fibrous vegetables due to its versatility and high content of other essential vitamins and minerals, including iron. But with this nightmarish parasite being found on foods like salad greens, we wouldn’t blame you if you’re feeling greens-adverse. Good news: There are other options with an even higher fiber content than spinach. Plus, they’re all foods that are easy to incorporate into your daily diet and can make a real difference.
Vogue asked gastroenterologist Dr. Martine Cotinat and naturopath Lydie Palmieri to explain why fiber is so important for a healthy diet.
Ideally, we should all be consuming at least 30g of fiber per day. Dr. Cotinat says that hitting this goal will help reduce the consequences of a chronic deficiency, such as a weak intestinal barrier, disruption of the gut microbiome, or constipation. In extreme cases, not getting enough fiber can also lead to an increased risk of certain cancers and cardiovascular diseases. “Fiber is the gut microbiome’s favorite food,” she points out. Without it, the entire gut ecosystem is thrown off balance.
Palmieri adds that there are two types of fiber. The first, soluble fiber, is found in fruits and vegetables. It forms a gel-like substance in the stomach and slows the absorption of nutrients (like glucose), helping to balance your appetite and regulate blood sugar levels. The second type, insoluble fiber, is found in whole grains like nuts and seeds. This acts as a natural laxative, which is essential for maintaining regular bowel movements. Both types are important for a healthy gut.
Tips for safely increasing your fiber intake
Dr. Cotinat emphasises that rapidly increasing your fiber intake is not the best approach. If you abruptly eat a lot more fiber than you’re used to, you run the risk of developing acute gas and digestive issues. “You have to give the gut time to adapt,” she explains. A gradual approach is key.
The second tip from Dr. Cotinat is to prioritize real foods that contain fiber wherever possible, rather than relying on fortified foods. Palmieri adds that opting for steaming or braising your fibrous food at low temperatures can make it easier to digest without destroying the vitamin content. Keeping the skin on your fruit and vegetables, rather than peeling it all the time, will also help you slowly increase your fiber intake.
Read on for seven foods that are packed full of fiber.
Chia seeds
Just one tablespoon of chia seeds in yogurt or a smoothie provides 5 g of fiber (more than two large handfuls of spinach). Palmieri is a big fan of chia seeds for fiber—provided you let them soak in liquid for about 15 minutes before eating. This allows chia seeds to release their mucilage, a soluble fiber that’s particularly beneficial for the intestinal lining. A 100g serving of chia seeds contains 34 g of fiber.
Flaxseeds
Rich in both soluble and insoluble fiber, flaxseeds should be ground just before consumption because, when whole, they can pass through the gut without being absorbed. Sprinkle them on a salad, add them to oatmeal, or mix them into dough. 100 g of flaxseeds contains 27 g of fiber.
Dried white beans
According to both experts, legumes are underrated. Palmieri recommends introducing dried white beans gradually (as they can be irritating to the gut at first) and soaking them for 12 hours before cooking to improve digestive tolerance. 100 g of dried white beans contains 6 g of fiber.
