Fiber is a natural and healthy carbohydrate found in plant-based foods like fruits, vegetables, grains, seeds and nuts. Interestingly enough, our guts cannot digest fiber; however, it’s still considered an important macronutrient because it keeps us from experiencing blood sugar crashes and hunger pangs shortly after a meal.

In fact, fiber is so crucial to our health that a lack of it can lead to a host of health issues, such as constipation, bloating, diarrhea, frequent stomachaches and high blood pressure. Fortunately, these unsavory conditions can easily be prevented by eating a diet rich in fiber, if you aren’t already.

Reasons to eat more fiber

Here are 10 incredible health benefits of fiber to encourage you to get your fill.

1. You feel full for longer. Fiber is the reason you feel full after a meal. Soluble fiber, in particular, is a kind of fiber that forms a gel-like substance in your gut to stall digestion and keep you full for longer periods. This has the effect of preventing you from indulging in cravings and/or snacking often.
2. Digestion is smoother. Insoluble fiber, the other kind of fiber, provides bulk to stool and helps pass it along the intestines. This helps prevent bloating, constipation and diarrhea. Put simply, insoluble fiber aids in digestion by keeping your digestive tract clean and healthy.
3. You burn more calories. Eating more fiber on a regular basis can help you burn more calories in the long run. That’s because your body burns more calories to make up for its inability to digest fiber. In effect, fiber helps boost your metabolism.
4. Your heart is healthier. In 2016, a team of researchers found that a high-fiber diet intervention has protective effects against markers of heart disease, including high blood pressure and the abnormal enlargement of the heart muscle. Soluble fiber also helps in reducing levels of bad cholesterol.
5. You feel more energized. Both fiber- and sugar-rich foods provide energy for your body. But sugar-rich foods can send your energy levels crashing shortly after. In contrast, fiber-rich foods provide you energy for longer periods because they keep your blood sugar levels stable.
6. Your skin becomes clearer. Say goodbye to acne and dark spots! Fiber naturally promotes the elimination of toxins from your body, thus improving the health and appearance of your skin.
7. Inflammation decreases. Your gut plays an important role in reducing the inflammation in your body. By eating a high-fiber diet, you’re essentially feeding the good bacteria in your gut that fight inflammation.
8. Sleep quality improves. Refined carbs from sugar-rich foods can make it harder for you to fall asleep because of their effects on blood sugar. To get some shut-eye fast, eat a fiber-rich meal for dinner and avoid midnight snacking.
9. You’ll live longer. Previous studies suggest that sticking to a high-fiber diet gives you a stronger chance of outliving your peers. Experts speculate that fiber’s beneficial effects on longevity could be attributed to its protective effects against high blood pressure, high cholesterol and high blood sugar.
10. Cancer risk decreases. There’s an anti-cancer benefit to a high-fiber diet, too. Fiber naturally scrubs your colon clean of harmful compounds, such as excess estrogen, that can trigger the development of certain cancers. Put simply, you’re more likely to stay disease-free for longer by eating more fiber.

Filling high-fiber recipes

Meeting your much-needed fiber intake goals every day just got a lot tastier and easier. Try these delicious fiber-rich recipes for breakfast, lunch and dinner.

Garden vegetable soup

Vegetables are excellent sources of both soluble and insoluble fiber. This soup recipe features a diverse range of fiber-rich vegetables that are also chock-full of antioxidants and other essential nutrients.

Ingredients:

• 8 cups chicken or vegetable broth
• 4 cups seeded and chopped tomatoes
• 2 cups chopped leeks
• 2 cups carrots, chopped into rounds
• 2 cups peeled and diced potatoes
• 2 cups fresh green beans, cut into 3/4-inch pieces
• 1/4 cup chopped fresh parsley
• 4 tablespoons olive oil
• 2 tablespoons minced garlic
• 1–2 teaspoons fresh lemon juice
• 1/2 teaspoon ground black pepper
• Kosher salt

Preparation:

1. Heat the olive oil in a large saucepot.
2. Add the leeks, garlic and a pinch of salt. Cook for 7–8 minutes.
3. Add the carrots, potatoes and green beans. Cook for 4–5 minutes.
4. Add the stock. Turn up the heat, then bring to a simmer.
5. Once simmering, add the tomatoes and pepper.
6. Reduce the heat and cook covered for 25–30 minutes.
7. Remove from heat and add parsley and lemon juice.
8. Season to taste. Serve immediately.

Stuffed acorn squash

Starchy vegetables like squashes and pumpkins are great for increasing your fiber intake. For this recipe, you can use the recommended variety (acorn squash) or pick one of your go-to squashes (and grains!).

Ingredients:

• 4 cloves garlic, chopped
• 2 medium acorn squashes, seeded and halved
• 2 cups chopped apples
• 1 cup cooked quinoa
• 1/2 cup chopped shallots
• 1/2 cup finely chopped celery
• 1/2 cup finely chopped carrots
• 1/4 cup chopped unsalted pecans
• 2 tablespoons chopped fresh thyme
• 1 tablespoon olive oil
• 1/2 teaspoon sea salt
• 1/2 teaspoon ground black pepper

Preparation:

1. Preheat the oven to 425 F. Grease a baking sheet.
2. Place the acorn squash halves on the baking sheet.
3. Roast for 30 minutes. Cover and set aside.
4. Heat the olive oil on a large skillet.
5. Saute the apples, shallots, celery, carrots and garlic.
6. Add quinoa, pecans, thyme, salt and pepper. Mix thoroughly.
7. Spread the mixture onto each piece of acorn squash.
8. Bake for 5–10 minutes. Serve immediately.

Eggplant and lentil salad

Lentils and eggplant make for a filling, healthy and delicious combination. You’ll never think of lentils as being bland and boring again after giving this recipe a go!

Ingredients:

• 4 baby eggplants, cut into 1/5 inch-thick pieces
• 1 small garlic clove, crushed
• 2 cups baby spinach leaves
• 1 3/4 cups lentils, rinsed and drained
• 1 cup cherry tomatoes
• 1/2 cup toasted pine nuts
• 1/2 cup flat-leaf parsley leaves
• 1/2 cup Greek yogurt
• 1/4 teaspoon smoked paprika
• Extra virgin olive oil
• Juice of half a lemon

Preparation:

1. Preheat the grill to high.
2. Brush the eggplant slices with olive oil.
3. Place on a baking sheet with the tomatoes.
4. Grill for 3–4 minutes. Remove the tomatoes.
5. Flip the eggplant slices, then grill for 2–3 minutes. Set aside.
6. To make the dressing, mix garlic, paprika, lemon juice and yogurt in a small bowl.
7. In another bowl, combine eggplant, tomatoes, lentils, pine nuts, spinach and parsley.
8. Divide the salad among plates and drizzle with the dressing. Serve with fresh pita bread.

Besides keeping our digestive system in top shape, a high-fiber diet can also confer other health benefits, from clearer skin to better heart health. You can start increasing your fiber intake by eating more fiber-rich foods as part of your current diet or by trying the fiber-rich recipes listed above!

Sources:

EatThis.com

AHAJournals.org

FoodNetwork.com

MayoClinic.org

Delicious.com.au