High-fiber options from fruits and lentils
Fiber is an essential nutrient for the digestive system and overall health. Nutrition experts recommend that adult women supplement about 25 grams of fiber per day, while men need about 38 grams. However, many people still believe that beans are the most important source of fiber.
In fact, avocado is one of the prominent foods with about 9-10 grams of fiber per fruit. Just combining avocado with whole wheat bread for breakfast can significantly increase the amount of fiber intake into the body.
In addition, berries such as red raspberries and black raspberries contain a fairly high amount of fiber. Passion fruit, guava, pears, apples, oranges and bananas are also ideal choices to help diversify fiber sources in your daily diet.
Lentils are another notable food with nearly 8 grams of fiber in each half cup. In addition to benefits for the digestive system, lentils also provide a high-quality source of plant-based protein.
Nuts, vegetables and whole grains contribute to protecting gut health
Nuts such as almonds, pistachios, sunflower seeds and especially chia seeds all contain a lot of fiber. In which, a serving of chia seeds of about 28 grams can provide nearly 10 grams of fiber.
In the vegetable group, peas, Brussels sprouts and broccoli are fiber-rich foods, easy to prepare in daily meals. In addition, oats, barley, quinoa and whole wheat bread are also valuable sources of fiber from whole grains.
According to Jennifer Lefton - clinical nutritionist in the US, increasing fiber needs to be done step by step to limit bloating or digestive discomfort. Meanwhile, Dr. Walter Willett - a nutritionist at Harvard T.H. Chan School of Public Health (USA) - said that a diet rich in fiber from many different food sources can contribute to reducing the risk of cardiovascular disease and supporting long-term gut health.
Experts also note that drinking enough water is an important factor to help fiber be effective and support digestive activities to take place more smoothly.
