Fruits are an excellent source of both soluble and insoluble fiber. Most fruits are beneficial for digestion, maintaining a healthy weight, and reducing the risk of heart disease, type 2 diabetes, and some types of cancer. Incorporating pears, bananas, berries, kiwis, and apples into your daily diet provides numerous nutrients that promote good health.

Vegetables like carrots, peas, leafy greens, and broccoli are packed with fiber and essential nutrients. A diet rich in fiber and antioxidants helps protect the gut barrier and stabilize digestive function. The American Heart Association recommends eating plenty of fiber-rich vegetables to reduce the risk of heart disease and cancer.

Beans, including lentils, black beans, and chickpeas, offer several health benefits. Regularly consuming beans can help lower total cholesterol, control blood sugar levels, and reduce high blood pressure. These benefits contribute to cardiovascular health, improve metabolism, and may prevent coronary artery disease and type 2 diabetes. Beans are also rich in plant-based protein, essential vitamins and minerals, and antioxidants called polyphenols, which help protect cells from damage caused by free radicals.

Nuts are high in insoluble fiber, which promotes smooth digestive function. They also provide plant-based protein and healthy fats, which are beneficial for heart health and can help limit the development of diabetes and cancer. Almonds, cashews, walnuts, and sunflower seeds are all good choices for increasing fiber intake. Chia seeds and flax seeds also contain omega-3 fatty acids and antioxidants that support brain and heart health. In addition to helping with weight management, the healthy fats in these foods have anti-inflammatory properties.

Whole grains like oats, wheat, and rye are rich in beta-glucan, a soluble fiber that can improve cholesterol and blood sugar levels. Regularly consuming whole grains may reduce the risk of heart disease and type 2 diabetes.

The recommended fiber intake can vary depending on age and individual absorption capacity. Adults should consume at least 400g of green vegetables and fresh fruit daily, equivalent to about 18-20g of fiber. A lack of fiber can lead to a decrease in beneficial gut bacteria, disrupting the balance of the gut microbiome, and causing bloating and gas. It can also result in fatigue, lethargy, and reduced productivity.

Le Nguyen (According to Very Well Health)