Fill Up on Fiber for a Healthy Heart

Do you often feel sluggish or bloated? Chances are, you need more fiber. Learn how fiber can improve your energy and your heart health.

Fiber is an essential part of a healthy diet, yet it’s often overlooked — especially with the popularity of modern low-carb diets. But eating fiber-rich foods can have a profound effect on your heart health.

What is Fiber?

Fiber (also called bulk or roughage because of its filling nature) is a plant-based carbohydrate that your body can’t digest. While proteins, fats, and other types of carbs can be broken down and absorbed, fiber passes through you virtually intact. There are two types of fiber:

• Soluble fiber absorbs water and forms a gel-like substance which slows digestion and feeds the good bacteria in your large intestine. (Think oats, barley, beans, peas, apples, citrus fruits, carrots, nuts, and seeds.)
• Insoluble fiber adds bulk to your stool and helps food move through your digestive system, aiding in weight loss, keeping you full, and promoting healthy bowel movements. (Examples include whole grains, wheat bran, veggies, and brown rice.)

Fiber and Heart Health

Besides aiding in digestion and moving food through your body, fiber can improve your heart health in several ways:

• Reduced risk of cardiovascular disease: By reducing cholesterol levels, blood pressure, and inflammation, fiber can naturally lower your risk of heart disease and stroke.
• Weight maintenance: Since high-fiber foods are more filling and take longer to digest than low-fiber options, you won’t need as much food to feel satisfied.
• Controlled blood sugar levels: Fiber creates a healthier gut microbiome and slows the absorption of sugar, which can reduce the chances of developing type 2 diabetes.
• Longer life: Studies have shown that soluble and insoluble fiber reduce the risk of death from cardiovascular disease and cancer.

Recommended Fiber Intake

Depending on your age, men should consume 30–38 grams of fiber per day and women should consume 21–25 grams. (As you get older, your appetite and metabolism decrease and you may be more sensitive to fiber, so listen to your body and adjust your intake as needed.)

Plan a Fiber-Rich Meal

By incorporating fiber-rich foods into each meal, you can ensure you’re getting your daily recommended amount. Here are a few ideas to get you started:

Breakfast

• Oatmeal topped with Raspberries and Apples (11 grams of fiber)
• Pineapple Green Smoothie (10 grams of fiber)
• Strawberry & Yogurt Parfait (6 grams of fiber)

Lunch

• Southwestern Salad with Black Beans (13 grams of fiber)
• Grilled Eggplant & Portobello Sandwich (9 grams of fiber)
• White Bean Soup (Fassoulatha) (16 grams of fiber)

Dinner

• Avocado Mint Pesto Pasta (17 grams of fiber)
• Mediterranean Couscous Cabbage Rolls (9 grams of fiber)
• Eggplant Parmesan (9 grams of fiber)

Add even more fiber to your meals with a side salad or a piece of fruit. And when snacking throughout the day, raw veggies, low-fat popcorn, and whole-grain crackers are all great options. Here’s a list of some high-fiber foods you might consider:

FRUITS

Food Serving Size | Total fiber (g)

Raspberries

1 cup | 8.0

Avocado

½ medium | 5.0

Apple, with skin

1 medium | 4.5

Banana

1 medium | 3.0

Strawberries

1 cup | 3.0

VEGETABLES

Food Serving Size | Total fiber (g)

Green peas

1 cup | 9.0

Broccoli

1 cup | 5.0

Brussels sprouts

1 cup | 4.0

Potato, with skin

1 medium | 4.0

Cauliflower

1 cup | 2.0

GRAINS

Food Serving Size | Total fiber (g)

Whole-wheat spaghetti

1 cup | 6.0

Barley, cooked

1 cup | 6.0

Quinoa, cooked

1 cup | 5.0

Oatmeal, cooked

1 cup | 5.0

Popcorn

3 cups | 3.5

LEGUMES, NUTS, SEEDS

Food Serving Size | Total fiber (g)

Lentils

1 cup | 16.0

Black beans

1 cup | 15.0

Chia seeds

1 oz | 10.0

Almonds

1 oz | 3.5

Pistachios

1 oz | 3.0

Start Slowly

While eating enough fiber is critical to your heart health, adding too much too fast can cause bloating or cramps. If you’re currently eating below the daily recommended amount, increase your intake gradually and drink plenty of fluids.

If you're ready to take your nutrition to heart, try Foodsmart's Heart-Smart Nutrition Program offers personalized, heart-healthy nutrition education and support, plus more tips like these. Meet with a registered dietitian and start seeing results in as little as 12 weeks! Programs cost as low as $0 and may be covered by insurance. Learn more here.