Fiber is one of the most important nutrients for health—and most people don’t get nearly enough of it.
Dietary fiber is found naturally in plant foods, especially vegetables, fruits, beans, lentils, whole grains, nuts, and seeds. Unlike sugar or starch, fiber isn’t fully digested. That’s what provides many of its benefits.
Some benefits of fiber people may not realize:
- It slows eating and increases fullness, which helps regulate calorie intake without effort
- It reduces calorie density, allowing you to eat satisfying portions with fewer calories
- It supports blood sugar control by slowing digestion
- It helps lower LDL cholesterol
- It feeds beneficial gut bacteria, which play a role in metabolic and immune health
A practical way to get more fiber is to build meals around fiber-rich foods:
- Beans or lentils most days
- Vegetables at most meals, especially leafy greens
- Whole fruits instead of juice
- Intact whole grains like oats, quinoa, or brown rice (not grain flour)
Health care organizations like the World Cancer Research Fund recommend getting at least 30 grams of fiber today.
Raspberries are one of the highest fiber foods.
Here is a simple recipe that is only 340 calories and has 22 grams of fiber.
Ingredients
- 1 cup unsweetened almond milk
- 1 ¼ cups fresh raspberries
- 3 tablespoons chia seeds
- Optional: 1 tablespoon of honey or other sweetener of choice
Instructions
- Put 1 cup of raspberries in a blender with the almond milk (and optional sweetener). Blend until it is a smooth raspberry milk.
- Put the raspberry milk mixture in a glass and add the chia seeds. Mix it up with a spoon and set it aside for about half an hour.
- Mix it again and place it in the fridge to thicken a bit for about 4-5 hours or overnight.
- Top it with the rest of the raspberries before eating.
Enjoy.
