In recent years, there’s been a significant surge in the popularity of plant-based diets, and for good reason. A diet rich in fruits, vegetables, and whole grains while minimizing animal products has a lot of benefits, from promoting better overall health to reducing environmental impact.
Many of these benefits can be attributed, at least in part, to one word: fiber. Fiber plays an important role in promoting digestive health, supporting normal, healthy blood sugar and cholesterol levels, supporting heart health, and supporting weight management. Most people don’t consume enough fiber though, which is why a plant-based diet can be such a powerful ally for anyone looking to support their overall health.
Why fiber is so important
If there was a super-nutrient out there, fiber would make a strong case for it. Fiber is a type of carbohydrate that comes from plant-based foods. Unlike other nutrients, fiber resists digestion and passes through the digestive system relatively intact. This aids in the smooth movement of food and waste and helps keep digestion regular. Fiber has also been shown to support heart health and help people reach weight-management goals.
Learn more about fiber and its benefits in this Q&A with one of our Unicity scientists.
A plant-based diet filled with fiber-rich foods
To build out a fiber-rich, plant-based diet, you’ll want to focus on four main food categories:
Fruits and veggies.
Pack your meals and snacks with color! In addition to livening up your plate, colorful fruits and veggies like leafy greens, berries, and carrots are packed with vitamins, minerals, and, of course, fiber. Don’t let a meal go by without at least a few fruits and veggies to add variety to your plate.
Whole grains.
Unlike refined grains (such as white bread, white rice, and most pasta), which have been stripped of their fiber, whole grains retain their fiber content and are a healthier choice. Stick to whole-grain sources like oats, quinoa, brown rice, and whole wheat as much as possible to keep that essential fiber a regular part of your day.
Legumes.
This includes foods like beans, lentils, and peas. Legumes are a good source of protein too, making them an excellent addition to soups, salads, and stir-fries for delicious, satiating meals.
Nuts and seeds.
Nuts and seeds may be small, but they’re mighty. Get in the habit of sprinkling chia seeds over your yogurt and adding nuts to your morning oatmeal for an extra dose of nutrients and fiber.
Get more ideas on fiber-rich foods to add to your diet here.
If you’re having trouble finding good fiber-rich food sources, a fiber supplement can be an excellent way to fill in the gaps. Balance, a pre-meal drink with a proprietary fiber matrix, and LiFiber, a high-quality psyllium husk product that contains dietary fiber, are both good options if you’re looking to increase your fiber consumption or support your digestive health.
For an illustration of how a fiber supplement can help support your health, see these study highlights or visit our science site to check out more of our research.
4 tips for success
Embracing a fiber-rich, plant-based diet is a good way to support overall health. If you’ve got some changes to make, the following tips will help set you up for success.
1. Increase your fiber intake gradually
A sudden increase in fiber consumption can cause gastrointestinal issues like gas, constipation, and bloating. But don’t worry—these effects are temporary, and can be eased by gradually increasing your fiber intake over a couple of weeks.
2. Embrace variety
A plant-based diet leaves plenty of room for variety, so take advantage of your many choices! Explore fruits and vegetables you haven’t tried before, experiment with nuts and seeds in your cooking, and add legumes to soups, snacks, and salads. There’s a whole world of plant-based variety waiting for you—enjoy it!
3. Make meat a garnish instead of the centerpiece
If you see meat as the main course of every meal you eat, try shifting your mindset of where meat belongs in your meal rather than eliminating it altogether. Grilled chicken or salmon can add a nice boost of flavor and protein to your meal, but it shouldn’t overpower everything else. Let meat be the garnish that helps the other ingredients shine.
4. Stay hydrated
Fiber absorbs water, so make sure to drink plenty of fluids throughout the day to promote optimal digestion. If you’re eating more fiber than you’re used to, you should be drinking more water, too.
A bounty of fiber and health
A plant-based diet can bring a rich variety of flavors and nutrients to your life, and the extra fiber can pay off big time for your health. Whether you’re a seasoned plant eater or are just beginning to explore the possibilities of a plant-based diet, making fiber-rich foods a cornerstone of your diet is a simple—but powerful—step to help you meet your health goals and live a better life.
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