Spring Clean your Digestive System with Fiber

Hayley Harris RD

Do you feel a little sluggish and think that your digestive system might need a little refreshing? If you haven’t already, you should try increasing your intake of fiber and water. Fiber will act like a brush and help “clean out your system” while the water will flush everything out out leaving you feeling a little lighter, and a lot better.

A good guideline for adding more fiber to your diet is to “start low and go slow”. Begin by adding 1-2 high fiber foods a day, then work up to 2-3, then 3-4 high fiber foods over the next few days. Eventually you want to be eating a high fiber food with each meal for best digestion. Here are 5 foods for boosting fiber intake while getting other benefits as well!

Lentils- 16 grams of fiber per cup and so cheap! They don’t need to be soaked before they’re cooked like beans do so they are very convenient. They are extremely versatile, try them in soups, dal, salads, or even sprouted on sandwiches!

Artichokes-10 grams per vegetable and only 60 calories! Artichokes are truly the ultimate diet food because they are rich in antioxidants and filling fiber, while being low in calories. They are very satisfying and have a nutty flavor after steaming lightly.

Raspberries-8 grams per cup and so delicious! These summer berries are not only some of the most delicious things you can add to a bowl of oatmeal, but are packed with fiber, vitamin C, and low in calories. If you don’t like their seedy texture, add them to smoothies for a sweet treat!

Chia Seeds-10 grams of fiber in 1 ounce (about 2 Tbsp chia seeds) and nearly taste-less, this seed might be the best way to sneak in extra fiber! Just re-hydrate the seeds with a liquid of choice (water, juice, milk) and enjoy these seeds mixed into yogurt, oats, dressings, smoothies, or even added to pureed fruit to make homemade sugar-free jam!

Black Beans- 15 grams of fiber per cup and so filling! Include more of these fiber and protein-packed morsels by putting them on breakfast burritos, salads, or rice bowls. These beans are so creamy that you can also puree them and add them to brownies or chocolate muffins for extra protein and fiber! 

Other foods worth an honorable mention: peas, lima beans, broccoli, blackberries, pears and avocados (yes, even with their delicious creamy texture, avocados are high in fiber!) Enjoy these foods as part of a healthy diet, but also to help support your own “spring cleaning” of your system! It’s amazing how just a little cleaning can make you feel so much better!