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% of people are deficient in this essential dietary food. “It’s the closest thing we have to a superfood,” says Emily Leeming, microbiome scientist, dietitian, and author of the book Genius Gut.
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,” Dr. Leeming explains. “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.” Plus, it helps sweep away gut buildup, creating 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,” she 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%. Put simply, we’ve got to make it our mission to boost our fiber 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 30 grams a day,” says Dr. Leeming. “Instead, it’s about being fiber smart and including high-fiber foods in your everyday meals.” First step: become aware of why it’s important. Second? Know your fibers. “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 fruits and vegetables. For example, lettuce contains 1.8 grams of fiber per 100 grams, while chickpeas contain about four to five times that amount.”
Breakfast matters, Dr. Leeming says, because if you eliminate a whole meal from your day, you’ll find it hard to reach that golden 30-gram 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:
Green peas
These small legumes are one of the best sources of vegetarian protein out there—and filled with fiber too. According to the Mayo Clinic, one cup of boiled peas will add nine grams of fiber to your meal (and 8.5 grams of protein).
Pears
We’re coming up on pear season, so get ready to stock up. The nutrient-dense fruit, rich in antioxidants, is all fantastic, but it’s the fiber content that makes it a star. There are more than six grams of fiber inside a serving (which is a medium-size one), and one study says that, combined with the sugar content (it’s all fructose, if you’re wondering), it creates a laxative effect.
Apples
There’s an important caveat to this famous one-a-day fruit: You’ve got to eat your apples with the skin on. Health benefits of apples include boosts of vitamin C, hydration (it’s about 85% water), and antioxidants that help to reduce inflammation, including supporting a healthy heart.
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