Author: Wren Fair

What do kale, blueberries, and flaxseeds have in common? They are all of course “superfoods” because even small servings of these foods provide a high concentration of beneficial nutrients. Another overlooked commonality is that these foods and many other health promoting foods are high in fiber. Fiber, often associated with bran cereals and supplements like Metamucil, can be found in all plant foods and is essential for optimal health.

As the indigestible roughage of plants, fiber helps food move through our digestive system and plays and important role in regulating blood sugar. Technically a carbohydrate, fiber cannot be broken down into sugar molecules. Insoluble fiber does not dissolve in water  and aids in digestion. Soluble fiber does dissolve in water and can enter the blood stream, helping to lower blood glucose and cholesterol levels. Increased fiber consumption has been linked to a lower risk of heart disease and type 2 diabetes. Read more about fiber’s health benefits at the Harvard Nutrition Source.

It is recommended that Americans consume around 35 grams of fiber per day. The best sources of health boosting fiber are fruits, vegetables, whole grains, and legumes. Think you might need a little more fiber in your life? Check out this list of high fiber foods from Today’s Dietitian.