"Improve gut health and longevity": 6 ultimate fiber-packed foods

Amid a growing trend toward conscious eating and healthy habits, many focus their attention on protein, calories, or low-carb diets, while fiber—an essential component for intestinal and overall health—emerges as the great forgotten component of digestive well-being. Which foods are full of fiber and essential?

Despite its key role in disease prevention and strengthening the digestive system, most people do not consume the recommended daily amount, missing a vital opportunity to sustainably improve their well-being.

This is revealed in an article published by Vogue, based on recent research that revealed a worrying reality: nearly 95% of people are deficient in this nutrient. How can we add this nutrient to our diet? There are six foods that can help.

1) Pumpernickel rye bread: A superior alternative to traditional bread: one slice provides nearly 6 g of fiber. It promotes satiety, stabilizes blood sugar, and feeds the beneficial bacteria in the gut. Ideal for nutritious breakfasts and snacks.

2) Black beans: A daily cup of black beans provides fiber and antioxidant compounds (polyphenols) that increase microbiota diversity and reduce inflammation. They also contain galactooligosaccharides, natural prebiotics that nourish good bacteria.

3) Raspberries (and other berries): High in fiber thanks to their seeds, these fruits are also a source of antioxidants and vitamin C, without excess sugar. They're an excellent snack or addition to yogurt, oatmeal, or salads.

4) Chia seeds: With about 34g of fiber per 100g, chia is one of the most fiber-dense foods in the plant kingdom. It can be toasted on salads, in yogurt, or mixed with oatmeal for a nutrient-dense breakfast.

5) Avocado: This fruit provides more fiber than many vegetables, as well as healthy fats that improve metabolism. Regular consumption stimulates the production of short-chain fatty acids and prolongs the feeling of satiety.

6) Cruciferous vegetables: a family that includes broccoli, cauliflower, kale, and Brussels sprouts. They combine soluble and insoluble fiber, antioxidants, and anti-inflammatory compounds like sulforaphane. They are versatile and can be added to stews, stir-fries, or salads.

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The truth is, as microbiome scientist and dietitian Emily Leeming states , fiber not only regulates intestinal transit, but is also linked to a lower risk of chronic diseases such as heart disease, type 2 diabetes, and certain types of cancer. So much so that specialists call it a "superfood," vital for strengthening our health and prolonging our years of vitality. Furthermore, fiber helps maintain stable blood sugar levels, prolongs the feeling of satiety, and strengthens intestinal flora through the production of short-chain fatty acids, which help reduce inflammation, protect the cells that line the intestine, and even preserve the barrier that separates the brain from harmful agents in the bloodstream. For this reason, incorporating fiber-rich foods into your daily diet is a decisive step in strengthening the intestinal microbiome, preventing disease, and promoting healthy longevity.

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Other recommendations to make the most of the fiber in your diet

• Aim for at least 30g of fiber per day, spreading it out between meals.• Don't skip breakfast, as it's key to meeting your daily requirement.• Vary your sources of fiber: include whole grains, legumes, seeds, and fresh fruits to benefit different gut bacteria.

• Increase fiber gradually and always accompany it with enough water, avoiding digestive discomfort.