7 Fiber-Rich Foods to Improve Your Gut Health and Longevity

In a world obsessed with protein, be a fiber devotee. That’s what health experts now advise, because statistics reveal the sorry fact that 95 percent of people are deficient in this essential dietary food. “It’s the closest thing we have to a superfood,” says Dr Emily Leeming, microbiome scientist and dietitian, whose new book Genius Gut is out soon.

Why is fiber important for our health?

“It’s associated with a decreased risk of many diseases, like heart disease, type II diabetes, and colorectal cancer. It helps to slow down the release of energy into the bloodstream, keeping your blood sugar levels steady so you stay feeling full and energized for longer,” she explains. Plus it also helps to sweep away build-up in your gut, which helps create a healthy environment.

In fact, the gut is where fiber has a significant impact, and when the gut is healthy, the rest of our body’s systems are more likely to be too. “You can’t digest fiber yourself, but your gut microbes can,” Dr Leeming explains. “Fiber feeds your gut bacteria, so that they are able to make special healthy molecules called short-chain fatty acids, which help fight inflammation, look after the cells lining your gut, and keep your blood-brain barrier strong, helping to protect your brain from harmful molecules.”

Systemic inflammation is the culprit behind the majority of chronic diseases, and unfortunately our modern lifestyles—full of stress, processed food, and sleeplessness—are a key cause. Increasing the amount of fiber we ingest by just five grams each day has been shown to reduce the risk of death by all causes (including stroke, cancers, diabetes, and cardiovascular disease), by 14 percent. Put simply, we’ve got to make it our mission to boost our fibre intake if we want to prevent illness and poor health.

How to incorporate fiber into your day

“You don’t have to eat salads at every meal to get your recommended 30g a day—instead, it’s about being fiber-smart and including high-fiber foods into your everyday meals,” says Dr Leeming. First step: become aware of why it’s important. Second? Know your fibres. “Most of us tend to associate fiber with fruits and vegetables, but actually whole grains, beans, nuts, and seeds contain far more fiber than most fruit and veg. For example, lettuce contains 1.8g of fiber per 100g, while chickpeas contain about four to five times that amount.”

Breakfast matters, says Dr Leeming, because if you eliminate a whole meal from your day, you’ll find it hard to reach that golden 30g quota. “Studies show that those who skip breakfast tend to have lower fiber intake and other nutrients than people who do have breakfast.”

Fiber-rich foods to eat now

These are just some of the foods to look out for:

Prebiotic fibers

“Certain types of fiber specifically feed your good gut bacteria—and these are called prebiotic fibers,” says Dr. Leeming. “These are found in foods like garlic, onions, leeks, Jerusalem artichokes, asparagus, and beans.”

Pumpernickel rye bread

The majority of us can’t imagine a life without bread—and quite rightly, it’s delicious. But switching to a pumpernickel rye bread for the majority of your meals (that typically involve a serving of bread) offers a large fiber boost. “Just one slice contains 6g of fiber, which will feed your gut bacteria and keep you feeling full and energized for longer.”

Black beans

“Black beans are high in fiber and one of the most potent sources of polyphenols, a group of antioxidants that also feed your gut bacteria,” explains Dr. Leeming. One cup a day has been shown to increase the diversity of your gut bacteria and lower inflammation. Beans, generally, are “packed with a type of prebiotic fiber called galacto-oligosaccharides, which specifically feeds your good gut bacteria.” Not to mention the fact that they are affordable, easy to add into dishes, and also incredibly versatile.

Raspberries

Raspberries are not only delicious, they’re also rich in fiber, thanks to the seeds they contain. Additionally, they’re high in antioxidants and vitamin C, and low in sugar. Add them to your morning yogurt or porridge, eat them alone as a snack, or enjoy them in a dessert. Strawberries, blueberries, and blackberries are also other great fiber-rich options.

Whole grains

“We don’t eat enough whole grains—a lot of people don’t know what they are,” says Dr. Federica Amati, author of Every Body Should Know This. “Things like buckwheat, spelt, barley, and quinoa are great to help boost your fiber intake.” Super satiating, whole grains work incredibly well in place of traditional carbohydrates, such as rice or pasta.

Avocado

“Avocado contains more fiber than most fruits and vegetables, and it’s also a good source of healthy fats too, which both support your metabolic health,” says Dr. Leeming. “Eating avocado every day has been shown to raise your levels of healthy short-chain fatty acids, and keep you feeling full and satiated for longer.”

Chia seeds

Chia contains about 34g of fiber per 100g, making them one of the most fibrous seeds. “Adding a blend of different seeds and nuts to sweet or savory dishes is a great way to get an extra fiber boost,” she says. “Toast and sprinkle over salads or avocado toast, or eat with oat and wheat bran on top of berries and Greek yogurt for breakfast.”