5 fiber-rich superfoods
Power up with these foods.
Fiber is not only an essential part of a healthy diet but also considered to be a prebiotic. This means that it helps stimulate the growth and activity of beneficial bacteria in your body.
Most fiber is non-digestible carbohydrates derived from plants. While fiber can’t be digested by humans, it can be broken down by the microbes in our gut, and the byproducts of this digestion release compounds that are beneficial to our health.
Check out our top fiber-rich suggestions below.
1. Green bananas
Try eating bananas when they’re more green. It might sound weird, but unripe bananas have a different nutrient profile compared to ripe ones. Unripe green bananas are rich in a type of fiber called resistant starch, which is a great plant-based prebiotic that reduces bloating and increases healthy gut bacteria.
Tip: don’t like the taste or texture when they’re not fully ripe? Cook them as you would a plantain or purchase them in powdered form and add to your favorite smoothie.
Oats are known for their cholesterol-lowering properties and are a great source of soluble fiber, which helps slow digestion and the rate at which carbohydrates and other nutrients are absorbed in your body. Spice up a warm bowl of oatmeal with some cinnamon and fruit, or transform raw oats into toasty low-sugar granola.
Tip: enjoy one-half cup of granola over some probiotic yogurt for an added benefit.
3. Cold potatoes
Potatoes often get a bad rap, but when boiled simply and cooled, they become a great source of resistant starch.
Tip: store your cooked potatoes in the fridge and add them to your favorite salad for a hearty lunch.
4. Chia seeds
These tiny black seeds have gained a reputation as a superfood in recent years, and rightly so. Chia seeds are packed with soluble fiber, omega-3 fatty acids, and antioxidants.
Tip: soak them overnight in your favorite nut milk to create a chia pudding or add them to your oatmeal and smoothies for a healthy punch.
Almonds are an easily accessible food and are high in both fiber and protein. Plus, they’re an extremely portable snack!
Tip: store a bag in your desk drawer at work or keeping a package in your purse for when the snacking urge strikes.