3 Foods To Eat Daily To Up Your Fiber Intake

To put it simply, fiber is essential for healthy digestion. You need adequate fiber for proper elimination and for a healthy gut microbiome. When your gut is healthy you will feel more energetic, you will gain a better mood, your sleep will improve, your cognitive brain function will improve, your skin health and immune system will benefit and so much more.

Gut health is a hot topic right now and for good reason. A healthy gut is essential to your overall wellbeing. The problem is that many of us are living with gut issues that we think are normal, but aren’t. While gut health and what will help you as an individual comes down to bio individuality there is one thing that you can do right now to support your gut microbiome. This is by eating more fiber, especially fiber that comes from whole foods like fruit, vegetables, grains, nuts, seeds, etc.

Below are 3 of my favorite foods that I aim to eat daily (or as regularly as possible) as a health coach:

raspberries

Out of all fruits, berries contain the least amount of sugar and the most fiber. Out of all the berries, raspberries contain the most fiber, which is why they are on this list. There is about 8g of fiber in 1 cup of raspberries making them a great addition to your diet. Raspberries also contain antioxidants as well which also help to promote a healthy gut microbiome. If consuming raspberries by the handful doesn’t excite you, try adding them to yogurt bowls, oatmeal, smoothies or even topping them on avocado or peanut butter toast. Berries are usually expensive, so I suggest buying frozen ones when you consume them frequently, as this is more cost-effective.

avocado

Avocados are most well known for being high in healthy fats, however they are filled with fiber. There is almost 7g of fiber in half an avocado which makes them a great source of fiber. I love incorporating avocados into various dishes, such as smoothies, toast, salads, and dinner bowls. Considering their relatively high cost, I’ve found a clever way to prevent food waste by freezing the remaining half of an avocado in ice cube trays for smoothies. This ensures that they remain fresh plus it will give your smoothies a thick and creamy consistency.

flaxseeds

Flaxseed is something that I always keep on hand in my pantry. Flaxseed or flax meal works well when added to almost any dish. 1 tbsp of whole flaxseed (not ground) contains almost 3g of fiber which makes it a great addition to your day. I love incorporating ground flaxseed (flax meal) in baked goods, oatmeal, smoothies or using it as a salad or yogurt bowl topper. It is a great way to add more fiber to your plate and to improve your digestion. There have been numerous studies that show there may be a link between flaxseed and a healthy gut microbiome. Flaxseeds are generally affordable, just be sure to always reach for organic! I love these flax crackers here for snacking on with hummus!

What I love so much about these ingredients is that they can all be combined together in a smoothie or even a salad to make a fiber rich meal.

Check out one of my favorite fiber rich salads here.

Disclaimer: when adding any foods into your diet or working to increase your fiber intake please always consult a licensed practitioner.