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These foods offer soluble and insoluble fiber, which has digestive and longevity-enhancing properties.

 

Since it can improve BMs, boost heart health, stimulate healthy aging, and more, dietary fiber is the gift that keeps on giving. Consider this a PSA pushing you to stock your cart (and ultimately your plate) with more fiber-rich foods since, regrettably, only 7% of Americans receive enough of fibre in their diets, according to a 2021 research by the American Society for Nutrition.

But not all dietary fibers are created equal. For instance, soluble and insoluble fibers function differently and have various advantages.

Trying to have the best of both worlds by increasing your fiber intake? The good news is that many foods include both forms of fiber, making it easy to diversify your diet and benefit your gut at the same time. We enlisted the help of Megan Rossi, PhD, RD, a dietitian, research fellow in gut health at King's College London, and author of the book How to Eat More Plants, to discuss the best foods that deliver both, as well as some important FYIs about fiber sources.

The advantages of various fiber sources and kinds

Simply put, soluble fiber disintegrates in liquid while insoluble fiber does not. In contrast to the latter, which can actually speed up digestion and is therefore more helpful for constipation, the former slows down digestion and can be helpful for conditions like diarrhea, bloating, and abdominal discomfort, as noted previously by Max Pitman, MD, gastroenterologist and medical director at Salvo Health. The benefits of consuming both types of fiber, he continued, "include balancing blood sugar, improving digestive regularity, reducing cholesterol, and even lowering your risk of developing heart disease and several types of cancer."

Dr. Rossi warns that it might be better to categorize fiber in several ways before we move on. Given that there are close to over a hundred different types of fiber and they don't neatly fit into these categories, the Food and Agriculture Organization of the United Nations recommended we stop using the terms "soluble" and "insoluble" to describe fibers over ten years ago, according to Dr. Rossi. She suggests that it could be preferable to give fiber sources and their special qualities more importance.

Dr. Rossi cites inulin fiber and psyllium husk fiber as examples, both of which are by definition soluble. She explains that psyllium husk is an excellent source of fiber for conditions like constipation. We are aware that the bacteria struggle to digest it, thus preventing gastrointestinal problems by preventing fertilization of the bacteria is preferable. Inulin, on the other hand, is a fiber that works "like a fertilizer and the bacteria ferment it, releasing a range of anti-inflammatory compounds," the author continues. Despite the potential benefits of inulin alone, Dr. Rossi warns that IBS sufferers may experience problems when consuming this soluble fiber. (If you fall into this category, you might want to wait to eat certain inulin-rich foods.)

In any case, making fresh plant-based meals a priority in your diet is a fantastic approach to ensure that you are getting enough of a range of nutrients to support your gut and overall health. Dr. Rossi emphasizes that "whole [plants] have many types of fibers, all of which have diverse activities." "Various fibers can feed different gut bacteria, so increased fiber diversity leads to a more diverse range of gut bacteria." She continues by pointing out that each bacterium has a unique set of abilities that, when combined, can lead to a healthy gut microbiome and a series of advantages for digestion and other bodily functions.

Five foods with high soluble and insoluble fiber content

Dr. Rossi asserts that the majority of fibrous plant-based meals actually include a combination of both soluble and insoluble fiber, therefore this list of foods that provide both types of fiber is by no means comprehensive. (Hot tip: To consume even more fiber, keep the peels on your produce whenever possible.) Having said that, if you need some inspiration before your next fiber-forward grocery run, think about stocking up on the things listed below.

chickpeas


Fresh hummus or a Mediterranean chickpea salad, anyone? According to Dr. Rossi, "a half can of chickpeas translates to about 10 grams of fiber," which is more than a third of the 28 grams per day suggested by the FDA. "Galactooligosaccharides, a prebiotic that feeds anti-inflammatory gut bacteria like bifidobacteria, are one of the forms of fiber in chickpeas," she continues.

Oats


Remember that oats include both soluble and insoluble fiber whether you choose traditional oatmeal, overnight oats, or baking them into a delicious treat (in addition to many other micros and macros that can yield impressive benefits for your greater health). "Oats provide four grams of fiber per 40 grams. Beta glucans, which are also found in oats and may help decrease blood cholesterol, according to Dr. Rossi

Almonds


Not only are almonds a fantastic source of plant-based protein and heart-healthy lipids. They are a terrific snack to keep in your cabinet to enjoy by the handful, on top of a salad, or soaked and tossed into your preferred smoothie since, according to Dr. Rossi, they also include roughly 3.5 grams of dietary fiber per 30-gram serving (equivalent to about 20 almonds).

Rigid tofu

According to Dr. Rossi, firm tofu is a fantastic source of plant-based protein, making it a respectable substitute for animal proteins. She also mentions that three grams of fiber total are present in 125 grams, or around 4.5 ounces, of firm tofu. Additionally, it includes phytoestrogens, which have been associated with a decreased risk of breast cancer, she continues.

Tomatoes


Last but not least, Dr. Rossi advises consuming a lot of tomatoes if you're looking for the best whole foods that include both soluble and insoluble fiber. One tomato has 1.5 grams of fiber and lycopene, a plant molecule that can help shield your skin from UV harm, according to the author. There are several methods to satisfy your tomato craving, from sauces and salsas to countless inventive salad combinations. Consider preparing this Mexican chickpea and tomato stew, one of my favorite plant-based dishes, to go above and beyond in terms of soluble fiber, insoluble fiber, *and* protein.



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