Benefits of a High Fiber Diet

By Ginger Cochran, MS, RDN, CDCES

Fiber is an essential part of a balanced diet, playing a critical role in promoting health and preventing diseases. It supports digestion, weight management, and cardiovascular health, among other benefits. In this blog, we at Designer Wellness are exploring what fiber is, why it's essential, and how to increase your intake through various whole foods. We'll also discuss a 3-day high-fiber meal plan to help you reach your daily fiber goal.

What is Fiber?

Fiber is a type of carbohydrate found in plant-based foods and comes in two primary types: soluble and insoluble. 

• Soluble fiber dissolves in water, forming a gel-like substance that helps lower cholesterol and stabilize blood sugar levels. Think of oatmeal or chia pudding; these are both high in soluble fiber, giving them a gel-like texture. 

• Insoluble fiber does not dissolve in water and adds bulk to stool, promoting regular bowel movements. Think the peel of an able or the husk of whole grains.

Health Benefits of Fiber

Consuming enough fiber has multiple health benefits:

• Gut Health: Fiber supports a healthy gut microbiome by providing food for beneficial bacteria. This promotes digestion and may reduce the risk of gastrointestinal disorders like irritable bowel syndrome, small intestinal overgrowth (SIBO), and diverticulitis. (1)

• Mental Health: A healthy gut microbiome is linked to improved mental health, potentially reducing symptoms of depression and anxiety. (2)

• Weight Management: Fiber-rich foods are filling, help control appetite, and reduce the risk of overeating. This can support weight loss and maintenance. (3)

• Blood Sugar Control: Soluble fiber slows the absorption of sugar, which can help maintain stable blood sugar levels and reduce the risk of type 2 diabetes. (4)

• Heart Health: Soluble fiber can lower cholesterol, reducing the risk of heart disease and hypertension. (5)

• Cancer Risk Reduction: A high-fiber diet is associated with a lower risk of certain cancers, including colorectal cancer. (6)

Fiber-Rich Whole Foods and Their Serving Sizes

To increase your fiber intake, focus on whole foods. Add whole foods to your Designer Wellness protein shakes can help you easily meet your daily fiber goals. Here’s a list of 50 fiber-rich foods, along with their fiber content and serving sizes:

1. Artichoke (1 medium, cooked, 10g fiber)

2. Lentils (1 cup, cooked, 7.8g)

3. Black beans (1 cup, cooked, 7.5g)

4. Split peas (1 cup, cooked, 8.1g)

5. Chickpeas (1 cup, cooked, 6.3g)

6. Lima beans (1 cup, cooked, 7g)

7. Kidney beans (1 cup, cooked, 6.5g)

8. Navy beans (1 cup, cooked, 7.4g)

9. Pinto beans (1 cup, cooked, 7.7g)

10. Quinoa (1 cup, cooked, 5.2g)

11. Brown rice (1 cup, cooked, 3.5g)

12. Pear (1 medium, with skin, 5.5g)

13. Apple (1 medium, with skin, 4.4g)

14. Raspberries (1 cup, 8g)

15. Blackberries (1 cup, 7.6g)

16. Avocado (1 medium, 6.7g)

17. Broccoli (1 cup, cooked, 5.1g)

18. Brussels sprouts (1 cup, cooked, 4.1g)

19. Carrots (1 cup, raw, 4.2g)

20. Sweet potatoes (1 medium, cooked, 5.6g)

21. Potatoes (1 medium, with skin, 4g)

22. Chia seeds (1 ounce, 10.6g)

23. Flaxseeds (1 ounce, 7.7g)

24. Oats (1 cup, rolled, 6.6g)

25. Almonds (1 ounce, 4g)

26. Walnuts (1 ounce, 3.8g)

27. Popcorn (3 cups, air-popped, 3.5g)

28. Barley (1 cup, cooked, 6g)

29. Bananas (1 medium, 3.1g)

30. Oranges (1 medium, 3.1g)

31. Peaches (1 medium, 3g)

32. Kiwi (1 medium, 3g)

33. Cabbage (1 cup, cooked, 3.7g)

34. Cauliflower (1 cup, raw, 2.6g)

35. Celery (1 cup, raw, 1.6g)

36. Pineapple (1 cup, 2.3g)

37. Mango (1 medium, 3g)

38. Grapefruit (1 medium, 2.3g)

39. Blueberries (1 cup, 3.6g)

40. Strawberries (1 cup, 2.9g)

41. Pumpkin (1 cup, cooked, 3.6g)

42. Zucchini (1 cup, cooked, 2.1g)

43. Corn (1 cup, cooked, 3.5g)

44. Edamame (1 cup, cooked, 4.2g)

45. Sunflower seeds (1 ounce, 3.9g)

46. Pecan (1 ounce, 3.5g)

47. Cashews (1 ounce, 2.4g)

48. Pistachios (1 ounce, 3.2g)

49. Hazelnuts (1 ounce, 2.7g)

50. Coconut (1 ounce, shredded, 2.6g)

Daily Fiber Goals

The recommended daily fiber intake is 25 grams for women and 38 grams for men. To meet these goals, consuming various fiber-rich foods and drinking plenty of water is best to prevent digestive discomfort. Spread fiber throughout the day, as shown in our Designer Wellness High Fiber Meal Plan.

3-Day High-Fiber Meal Plan

Here is a 3-day meal plan that provides approximately 35 grams of fiber per day:

Day 1

• Breakfast: Oatmeal with raspberries, one Scopp Designer Whey, and chia seeds (10g)

• Snack: Apple with almond butter (6g)

• Lunch: Quinoa salad with black beans, corn, and avocado (12g)

• Snack: Strawberry Banana Protein Smoothie with ¼ cup raw almonds (4g)

• Dinner: Lentil soup with whole-grain bread (7g)

Day 2

• Breakfast: Smoothie with strawberry Designer Whey, spinach, banana, and chia seeds (9g)

• Snack: Carrot sticks with hummus (6g)

• Lunch: Brown rice with chickpeas and broccoli (11g)

• Snack: Chia pudding with one scoop of chocolate Designer Egg (12g)

• Dinner: Grilled chicken breast, baked sweet potato with black beans, avocado and salsa (9g)

Day 3

• Breakfast: Greek yogurt with strawberries and granola (7g)

• Snack: Peach Mango Designer Smoothie and walnuts (6g)

• Lunch: Barley salad with roasted vegetables, ½ avocado, and kidney beans (16g)

• Snack: Designer Wellness Protein Cookie (4g)

• Dinner: Grilled salmon with Brussels sprouts and quinoa (11g)

Conclusion

Increasing fiber intake is a crucial step toward improving overall health and reducing the risk of chronic diseases. By incorporating high-fiber whole foods into your daily diet and following meal plans like the Designer Wellness 3-Day high-fiber meal plan, you can achieve your fiber goals and experience the benefits of a fiber-rich diet. Be sure to gradually increase your fiber intake, drink plenty of water, and enjoy the variety of fiber-rich foods available.