As a registered dietitian in private practice, I’ve worked with clients from all walks of life. One recurring pattern that stands out is a lack of fiber in the diet. Despite its important role in supporting gut health, weight management, and overall well-being, fiber often gets overshadowed by nutrients like protein, fats, and carbs.
In this article, we’ll explore the health benefits of fiber, the best high-fiber foods, and how to easily build a meal plan that delivers 30+ grams of fiber daily. To make things even easier, I’ll share a sample day of my healthy vegan meals to inspire delicious, fiber-packed eating habits.
What Are High Fiber Foods and Why Are They Important?
Fiber is a type of carbohydrate found in plant foods like fruits, vegetables, legumes, whole grains, nuts, and seeds. Unlike other carbs, fiber cannot be fully digested by the body, which makes it crucial for digestive health.
There are two main types of fiber:
Soluble fiber: Dissolves in water to form a gel-like substance, helping lower cholesterol and stabilize blood sugar.
Insoluble fiber: Adds bulk to stool, aids in digestion, and promotes regular bowel movements.
Sources of Soluble and Insoluble Fiber
Soluble fiber
Insoluble fiber
blueberries
quinoa
beans
asparagus
oats
cabbage
banana
spinach
chickpeas
Brussels sprouts
plums
whole grain bread
apples
pears
broccoli
green beans
lentils
pistachios
Best Sources of High-Fiber Foods:
Fruits: Berries, apples, pears, and bananas.
Vegetables: Broccoli, carrots, spinach, and cabbage.
Whole grains: Oats, quinoa, barley, and whole wheat products.
Legumes: Lentils, beans, chickpeas, and edamame.
Nuts and seeds: Chia seeds, flaxseeds, almonds, and pecans.
How Much Fiber Do You Need?
Fiber intake recommendations from the Institute of Medicine (IOM) range from 19 grams to 38 grams per day, depending on age and gender.
Women (age 50 or younger): 25 grams/day
Women (over 50): 21 grams/day
Men (age 50 or younger): 38 grams/day
Men (over 50): 30 grams/day
As a good rule of thumb, aim for 25–35 grams daily by incorporating a variety of high fiber foods into your meals.
Why You Need High Fiber Foods in Your Diet:
Gut Health: Fiber feeds beneficial gut bacteria, improving digestion and reducing inflammation.
Colon Cancer Prevention: Regular intake of high fiber foods is associated with a lower risk of colon cancer. Fiber promotes bowel regularity and supports a healthy microbiome.
Diabetes Management: Fiber slows the absorption of sugar, preventing blood sugar spikes.
Weight Loss: Fiber helps you feel full longer, reducing the chances of overeating.
Instructions: Blend all ingredients until smooth. This smoothie is a fiber-rich start to your day with a delicious chocolate-berry flavor.
Lunch: Healthy Quinoa Bowl with Edamame (18 grams)
Ingredients:
1 cup edamame (12 grams)
¾ cup cooked quinoa (3 grams)
¼ avocado, sliced (3 grams )
½ cup shredded red cabbage (1 gram)
¼ cup sliced tomatoes
Instructions: Combine all ingredients in a bowl. Drizzle with your favorite dressing (opt for a light vinaigrette or lemon juice). This bowl is filling, colorful, high fiber, and nutrient-dense.
This Chickpea Salad Sandwich is not only a high-fiber dinner option but also a quick and delicious recipe perfect for meal prep. If you’d like the complete step-by-step instructions, get the full recipe here.
Tips for Increasing High Fiber Foods in Your Diet
Snack Smart: Choose nuts, seeds, or raw veggies for snacking
Upgrade Your Grains: Replace white rice or bread with whole-grain options.
Add Extra Veggies: Toss dark leafy greens or avocados into smoothies, soups, or sandwiches.
Keep in Mind
Incorporating more high fiber foods into your diet can improve gut health, support weight management, and even reduce the risk of chronic diseases like colon cancer and type2 diabetes. With some simple planning, you can easily reach 30 grams of fiber a day. Follow this one-day meal plan and start experiencing the benefits of a fiber-rich lifestyle.
Ready to Improve Your Gut Health and Overall Wellness?
At Core Nutrition Health and Wellness, our expert dietitians specialize in creating personalized nutrition plans to support your gut health, manage weight, control diabetes, and enhance overall well-being. Whether you’re looking to increase fiber intake, balance your diet, or address specific health concerns, we’re here to help you achieve your goals.
Schedule a consultation with our registered dietitian and start your journey to better health.
If you’re searching for a healthy vegan lunch idea, this chickpea salad sandwich is a great choice. Not only is it loaded with plant-based protein and fiber, but it’s also packed with flavor from the combination of fresh ingredients like red grapes and pecans, offering a perfect balance of savory and sweet. This sandwich is ideal for anyone looking to maintain energy levels throughout the day while enjoying a nutritious, satisfying meal.
Health Benefits of Chickpeas in Your Diet
Chickpeas are a fantastic source of plant-based protein, making them a staple for vegans and vegetarians alike. Using organic chickpeas in this recipe ensures that you’re choosing a product free from harmful pesticides and chemicals. Packed with fiber, organic chickpeas support healthy digestion, help regulate blood sugar levels, and keep you feeling fuller for longer, making them the perfect addition to your lunch.
Why Choose Vegan Mayo?
Vegan mayo is a great alternative to traditional mayonnaise, providing a creamy texture without any dairy. It’s made from plant-based ingredients like soy or aquafaba (chickpea water), making it a healthier option for those looking to reduce their cholesterol intake or avoid animal products. The addition of vegan mayo in this chickpea salad enhances the texture and binds the ingredients together, resulting in a smooth and delicious filling.
How to Customize Your Chickpea Salad Sandwich
One of the best things about this recipe is its versatility. Feel free to customize it to suit your preferences:
Swap the bread: If you’re looking for a low-carb alternative, use lettuce wraps instead of bread. You can also opt for gluten-free bread if you have dietary restrictions.
Add extra protein: For an extra protein boost, consider adding some hemp seeds, sunflower seeds, or pepita seeds to the salad mix.
Go extra crispy: Toast your bread for a delightful crunch, or add crispy kale leaves for added texture.
Switch the fruit: If you’re not a fan of grapes, you can easily substitute them with diced apples or even dried cranberries for a different sweetness.
Perfect for Meal Prep
This healthy vegan lunch idea is perfect for meal prepping! Make a big batch of the chickpea salad and store it in an airtight container in the fridge for up to 3-4 days. You can assemble your sandwiches when ready to eat, or enjoy the salad on its own as a filling snack or side dish. It’s quick, easy, and ideal for busy weeks.
Vegan and Full of Nutrients
A well-balanced vegan diet is about incorporating nutrient-dense foods, and this vegan chickpea salad sandwich checks all the boxes. With organic chickpeas providing protein and fiber, red grapes offering antioxidants, andpecans contributing healthy fats, this sandwich is not only filling but also supports overall health. It’s a great way to fuel your body while enjoying a plant-based, eco-friendly meal.
A Sandwich That’s Both Tasty and Sustainable
Eating plant-based doesn’t just benefit your health—it’s also good for the planet. Choosing organic ingredients, like organic chickpeas, reduces your environmental footprint by supporting sustainable farming practices. Additionally, this sandwich is free from animal products, making it a cruelty-free option that’s kinder to animals and better for the environment.
Easy, Quick & Healthy Vegan Chickpea Salad
Julie Pace, RDN
Looking for a healthy, high-fiber, and protein-packed lunch idea? This vegan chickpea salad sandwich is a delicious, plant-based twist on classic chicken salad. Loaded with wholesome ingredients like chickpeas, celery, red onion, grapes, and pecans, this recipe is perfect for meal prep, quick lunches, or even picnics. Plus, it’s incredibly easy to make and bursting with flavor!
Learning how to control diabetes with diet and lifestyle is essential for managing blood sugar. With millions of people diagnosed worldwide, diabetes is becoming more common than ever. The good news? By making small changes to your diet and lifestyle, you can take control of diabetes.
Types of Diabetes
Knowing which type of diabetes your facing is crucial for managing it effectively through diet, lifestyle changes, and potentially medications. Each type has unique causes, treatment approaches, and blood sugar targets. Here’s a breakdown of the most common types of diabetes:
Prediabetes
What it is: This is when blood sugar levels are higher than normal but not high enough to be diagnosed as type 2 diabetes. It serves as a warning sign that diabetes may develop without lifestyle changes.
Why it matters: Making diet and lifestyle changes at this stage can often prevent the progression to type 2 diabetes.
Blood Sugar Range:
Fasting Blood Sugar: 100-125 mg/dL (Fasting blood sugar is measured after not eating for at least 8 hours. Levels between 100 and 125 mg/dL indicate prediabetes.)
A1C Level: 5.7% – 6.4% (A1C reflects your average blood sugar levels over the past 2-3 months. An A1C of 5.7% to 6.4% indicates prediabetes.)
Type 1 Diabetes
What it is: An autoimmune disorder where the immune system attacks insulin-producing cells in the pancreas. People with type 1 diabetes require lifelong insulin therapy.
Why it matters: Although diet and lifestyle changes can’t cure type 1 diabetes, they can help improve blood sugar control and overall health.
Blood Sugar Targets: (While specific blood sugar targets may vary, keeping blood sugar within a healthy range is crucial to prevent complications.)
Type 2 Diabetes
What it is: A metabolic disorder where the body becomes resistant to insulin or doesn’t produce enough to keep blood sugar levels normal. Often linked to lifestyle factors like poor diet and lack of exercise.
Why it matters: Adjusting your diet and increasing physical activity can improve insulin sensitivity and help manage blood sugar levels effectively.
Blood Sugar Range:
Fasting Blood Sugar: 126 mg/dL or higher (Fasting blood sugar levels of 126 mg/dL or higher on two separate tests indicate diabetes.)
A1C Level: 6.5% or above (An A1C level of 6.5% or higher confirms a diagnosis of diabetes.)
Gestational Diabetes
What it is: This type of diabetes develops during pregnancy and typically goes away after the baby is born. However, it increases the risk of developing type 2 diabetes later in life for both the mother and child.
Why it matters: Managing gestational diabetes is crucial to protect the health of both mother and baby. A balanced diet, regular physical activity, and close monitoring of blood sugar levels can help control this condition.
Blood Sugar Range (for diagnosis during pregnancy):
Fasting Blood Sugar: 92 mg/dL or higher
1-Hour After Glucose Test: 180 mg/dL or higher
2-Hour After Glucose Test: 153 mg/dL or higher
What’s a Normal Blood Sugar Level?
Maintaining healthy blood sugar levels is vital to your health:
Foot Problems: Poor circulation and nerve damage can lead to ulcers and infections.
Tips for Controlling Diabetes with Diet and Lifestyle
Focus on Nutrient-Dense Whole Foods
Whole foods like vegetables, fruits, whole grains, and healthy fats are nutrient-rich and help stabilize blood sugar. Avoid highly processed foods and excessive added sugars that can cause sugar spikes.
Increase Fiber Intake
High-fiber foods, such as beans, lentils, and whole grains, slow sugar absorption and stabilize blood sugar. Aim for at least 25-30 grams of fiber daily.
Choose Low Glycemic Index (GI) Foods
Low-GI foods like leafy greens, berries, and nuts prevent blood sugar spikes. Incorporating these foods helps maintain stable glucose levels.
Include Protein at Each Meal
Protein sources like fish, tofu, and legumes help regulate blood sugar and keep you full longer, reducing cravings.
Consume Healthy Fats
Healthy fats from avocados, nuts, and olive oil support heart health and reduce inflammation. These fats help avoid blood sugar spikes.
Stay Hydrated
Drink plenty of water to help your kidneys flush out excess sugar. Proper hydration is key for blood sugar control.
Regular Physical Activity
Exercise improves insulin sensitivity and helps your muscles use glucose for energy. Aim for 30 minutes of moderate exercise most days-don’t forget to include some resistance training.
Sample One-Day Meal Plan
Breakfast: Vegetable omelet with whole-grain toast and an apple Lunch: Quinoa and black bean salad with mixed greens and avocado Snack: Mixed nuts with cucumber slices and hummus Dinner: Grilled salmon with roasted vegetables and a side salad Evening Snack: Unsweetened almond milk chia pudding with berries
Note: It’s best to work with a registered dietitian for a personalized plan to meet your individualized needs.
To Sum It Up
Incorporating these diet and lifestyle changes can significantly improve your ability to control diabetes. Focus on whole foods, fiber, and regular exercise to stabilize blood sugar levels. These simple adjustments can transform your health and reduce the risk of complications.
Take Control of Your Health with a Personalized Nutrition Plan
Ready to take control of diabetes? Work with one of our registered dietitian nutritionists who can provide you with a personalized nutrition plan tailored to your specific needs—whether it’s accommodating your food preferences, supporting your lifestyle, or managing multiple medical conditions.
Personalized nutrition counseling can make all the difference in controlling blood sugar levels and improving overall health. Best of all, nutrition counseling is covered by most insurance plans, making it easier than ever to access expert support.
Book your consultation today to get started on a customized plan designed just for you.
With approximately 90% of colorectal cancers thought to be preventable, it’s clear that dietary habits and lifestyle choices can make a difference.
Although there’s no guaranteed way to prevent colon cancer, incorporating high-fiber foods, limiting ultra- processed foods, staying active, not smoking or vaping, avoiding alcohol, and keeping up with cancer screenings are all impactful choices within your control. Keep reading to learn how fiber supports gut health and helps reduce the risk of colorectal cancer.
Fiber, Gut Health and Cancer Prevention
Fiber plays a vital role in nourishing a healthy gut and lowering cancer risk. Studies have shown that fiber not only feeds beneficial gut bacteria but also aids in removing potential toxins.
Because fiber is a type of carbohydrate that the body can’t digest, it passes through the digestive tract intact, helping to eliminate harmful substances along the way.
Beyond gut health, fiber helps regulate blood sugar, prevent constipation, and may reduce the risk of various cancers, including colorectal, breast, and prostate.
Types of Fiber & Health Benefits
Fiber comes in two forms, both of which contribute to overall health:
Soluble Fiber
Soluble fiber dissolves in water and helps lower blood sugar and cholesterol levels. Foods high in soluble fiber include:
Oats
Psylilium
Blueberries
Citrus fruits
Carrots
Apples
Peas
Sweet potatoes
Beans
Insoluble Fiber
Insoluble fiber doesn’t dissolve in water, aiding in digestion by promoting regularity and preventing constipation. Foods high in insoluble fiber include:
Kale
Almonds
Cauliflower
Quinoa
Brown rice
Green beans
Vegetables
Fiber’s Role in Disease Prevention
A high-fiber diet is associated with a lower risk of conditions such as type 2 diabetes, heart disease, obesity, breast cancer, and diverticular disease.
Fiber benefits the gut microbiome, fostering anti-inflammatory effects that may reduce chronic inflammation linked to various health issues. In the case of colorectal cancer, fiber is thought to reduce risk by increasing stool bulk, diluting carcinogens, and shortening transit time, which limits exposure to harmful substances.
in addition, high fiber intake is linked to a decreased risk of metabolic syndrome—a cluster of conditions that increase heart disease and diabetes risk, including high blood pressure, high blood sugar, and excess abdominal fat.
Daily Fiber Recommendations
Dietary fiber is a vital part of a well-balanced diet. Unfortunately, most people in the United States consume less than half of the recommended daily fiber intake. Below are the recommendations for total dietary fiber. which includes both soluble and insoluble.
Boosting your daily fiber intake is simple with a diet rich in whole, plant-based foods. While fiber supplements can be beneficial, it’s ideal to get most of your fiber from natural sources like fruits, vegetables, whole grains, beans, and legumes.
Nutrition Tips to Boost Your Fiber Intake
Swap chips and crackers for raw veggies or a handful of almonds (¼ cup).
Use beans or legumes in place of meat in dishes like soups and chilis.
Opt for whole fruits instead of juice, or blend fruits into smoothies to keep the fiber intact.
Add colorful veggies to salads and top with hemp seeds, flaxseeds, or nuts.
Replace refined grains with minimally processed options like farro, millet, or brown rice
This dish combines anti-inflammatory spices, plant-based protein, fresh garlic, sweet potatoes, onions, and coconut milk. It’s delicious, easy to prepare, and ready in under 30 minutes.
Keep In Mind
Incorporating fiber into your diet supports not only gut health but also overall wellness. Increase your fiber intake gradually to avoid digestive discomfort, and be sure to drink plenty of water.
For personalized guidance on increasing fiber intake to support gut health, schedulea consultation with our gut health dietitians today.
Gut health has become a buzzword in recent years, but what does it actually mean, and why is it so important? A healthy gut is about much more than just digestion—it’s key to your health and well-being.
From supporting your immune system to influencing your mood, the health of your gut plays a vital role in determining your overall health.
In this blog post, we’ll discuss what gut health is, why it matters, and practical steps you can take to improve yours.
What is Gut Health?
Your gut is home to trillions of bacteria and microorganisms, collectively known as the gut microbiome. These bacteria help with digesting food, producing essential vitamins, and protecting against harmful pathogens.
Gut health refers to the balance and function of these microorganisms, as well as the physical condition of the gut lining itself.
A healthy gut typically has a diverse range of “good” bacteria that perform functions such as:
Breaking down food into nutrients
Regulating metabolism
Supporting immune function
Protecting against inflammation
When your gut is out of balance, issues such as bloating, gas, indigestion, or even more serious conditions like irritable bowel syndrome (IBS) and autoimmune disorders can occur. This balance is influenced by factors such as diet, stress, lifestyle, and even medications like antibiotics.
Why Gut Health is Important
Gut health impacts nearly every system in your body, making it essential to overall well-being. Here are some key reasons why maintaining a healthy gut is so important:
Supports Digestion and Nutrient Absorption
One of the primary roles of your gut is to break down food and absorb nutrients. A healthy gut ensures that your body gets the vitamins, minerals, and energy it needs from the food you eat. Poor gut health can lead to nutrient deficiencies, even if you’re eating a balanced diet.
Boosts Immune System Function
Approximately 70% of your immune system lives in your gut. The beneficial bacteria in your gut help protect you from harmful invaders, including viruses and bad bacteria. A healthy gut ensures that your immune responses are properly regulated, reducing the risk of infections and autoimmune diseases.
Influences Mental Health and Mood
Your gut is often referred to as your “second brain” due to its influence on your mood and mental health. The gut produces neurotransmitters like serotonin, which plays a key role in mood regulation.
An unhealthy gut may contribute to issues like anxiety, depression, or mood swings. This is known as the gut-brain connection, which highlights the interaction between your digestive system and your brain.
Reduces Inflammation
Chronic inflammation in the body is linked to many serious health conditions such as heart disease, diabetes, and even cancer. A healthy gut helps regulate inflammation by keeping your immune system in check. When gut bacteria are imbalanced, it can trigger inflammation, which negatively impacts your health over time.
Weight Management
Recent research suggests that the bacteria in your gut can affect how your body stores fat and uses energy. A healthy gut microbiome may play a role in maintaining a healthy weight by regulating hunger hormones and boosting metabolism. On the flip side, an imbalance in gut bacteria has been associated with weight gain and obesity.
How to Improve Your Gut Health
There are several simple yet effective ways to improve gut health, many of which revolve around diet and lifestyle changes. Here’s how you can start improving your gut health today:
Eat a Variety of Fiber-Rich Foods
Eating a diverse diet, especially one high in fiber and functional foods, can dramatically improve your gut health. Fiber feeds beneficial bacteria in the gut, supporting digestion and promoting regularity. Some of the best foods for gut health include:
Fruits and vegetables such as apples, carrots, and broccoli, blueberries, raspberries
Incorporate Probiotic-Rich Foods
Probiotics are live bacteria that can benefit your gut. Fermented foods like yogurt, kefir, and sauerkraut are excellent sources of probiotics and can help populate your gut with beneficial microorganisms. Including these foods regularly is one of the easiest ways to improve gut health.
Cut Down on Processed Foods and Sugars
Processed foods and high sugar intake can upset the balance of bacteria in your gut, leading to digestive issues and inflammation. Limiting processed foods while prioritizing whole foods can greatly contribute to a healthier gut.
Stay Hydrated
Water is vital for digestion and maintaining the health of the intestinal lining. Staying hydrated is a simple yet crucial aspect of gut health that supports the overall balance of good bacteria.
Exercise Regularly
Physical activity is not only good for your heart and muscles but also for your gut. Exercise has been shown to increase the diversity of bacteria in the gut, which is a marker of good health. Aim for at least 30 minutes of moderate exercise several times a week to boost gut health.
Manage Stress
Stress negatively impacts your gut health, often leading to conditions like IBS. Practices like meditation, yoga, spending time in nature, or even short daily walks can significantly reduce stress, benefiting both your mind and gut.
Consider Probiotic Supplements
If you’re looking for an extra boost, probiotic supplements may help balance your gut bacteria. These supplements can be especially helpful after taking antibiotics or if you’ve been under a lot of stress. Before starting a new supplement regimen, it’s wise to consult with a licensed healthcare provider such as a registered dietitian nutritionist.
Keep In Mind
Your gut is more than just your digestive system—it’s a key player in your immune function, mood regulation, and overall health. By making small, practical changes to your diet and lifestyle, you can significantly improve your gut health and reap immediate and long-term benefits.
Struggling with your gut health or digestive issues? Get personalized help from our expert gut health dietitians. We’ll work with you to identify the root causes and create a holistic nutrition and lifestyle plan that gets you relief and optimizes your gut health. Schedule your consultation today.
