Fiber is a really essential nutrient for many reasons. “It supports healthy digestion, blood sugar regulation, weight management, heart health, satiety, and more,” says Rigden. There’s two types of fiber, she adds: soluble and insoluble. “Soluble fiber, which dissolves in water, forms a gel-like substance and can slow the movement of food through the digestive system which can help reduce cholesterol and blood sugar levels,” she says. “Insoluble fiber, which does not dissolve in water, can help speed up the passage of food in the digestive system by increasing the bulk of stool and mitigating constipation.”
When it comes to fiber recommendations, Ridgen generally asks her clients to eat “30 or more different plants per week to boost their fiber and micronutrient (vitamins, minerals, and antioxidants) intake.” For delicious foods with a lot of fiber, look for avocados, berries, chia seeds, lentils, and more. “I personally love basil seeds because they have 15 grams of fiber in two tablespoons,” says Rigden. There’s also a lot of emerging research on new food options for you to choose from, too. “Resistant starch from white potatoes, for example, is being studied as one of the best dietary fiber options to support longevity of the gut,” says Gerber. “And I like to add in foods that aren’t as traditionally plated in a meal like artichokes, which are an excellent source of fiber, or kiwi, which actually outperform prunes in fiber content, to change it up.”
