While corn provides a moderate amount of fiber, approximately 2,4 g per 100 g cooked serving, many other foods offer significantly more fiber, benefiting gut health. Incorporating these alternatives can enhance digestive function and overall well-being.

Zucchini, for instance, contains more than double the fiber of corn in the same 100 g cooked serving. This squash is rich in both soluble and insoluble fiber, which supports a healthy digestive system and promotes regular bowel movements. According to Very Well Health, zucchini is also packed with vitamins A, C, K, and minerals such as potassium, magnesium, and manganese, making it a valuable addition to a balanced diet that supports metabolism.

Shelled peas are a notable source of fiber. A 100 g cup of peas contains 8 g of fiber, nearly one-third of the daily recommended intake for adults. These peas provide both soluble and insoluble fiber, which collectively support a healthy gut microbiome, reduce cholesterol, help regulate blood sugar levels, and increase satiety after meals, thereby assisting in appetite control.

Chia seeds stand out for their high fiber content. According to WebMD, 100 g of chia seeds contain 12-13 times more fiber than an equal amount of corn. Adding one to two spoons of chia seeds to drinks, milk, or baked goods can boost fiber intake. The majority of fiber in chia seeds is insoluble, aiding regular bowel movements, while the soluble portion contributes to regulating cholesterol and blood sugar levels.

Edamame, or Japanese soybeans, offers nearly 7 g of fiber per 100 g cooked serving. This legume is rich in both soluble and insoluble fiber, which helps increase stool bulk, promotes bowel movements, and supports digestion. Consuming edamame before meals or as a snack can also provide soluble fiber, which slows sugar absorption and contributes to reducing cholesterol.

Anh Chi (Compiled)

Photos: Anh Chi, Thanh Diep, AI