Gastrointestinal wellness plays a central role in overall health. A practical path to support the gut is to enrich meals with dietary fiber. This guidance comes from Svetlana Pavlichenko, a medical science candidate, nutritionist, cardiologist, and managing director of the ANO Research Center for Healthy Nutrition, speaking with socialbites.ca.
Fiber slows the absorption of simple sugars in the gut, which reduces the carbohydrate load on the liver and pancreas. It also helps manage body weight and metabolic processes. Fiber is found exclusively in plant-based foods such as whole grains, beans, vegetables, fruits, and berries. In addition to fiber, plant foods supply essential vitamins, minerals, and various phytoactive compounds with antioxidant effects.
Among foods recommended for gastrointestinal health is avocado. This fruit provides several types of dietary fiber, both soluble and insoluble, and contributes beneficial fats and vitamins, including vitamin K, which supports bone health.
Oats and oatmeal are longstanding allies of digestion. A 100-gram serving of whole oats delivers about 11.5 grams of dietary fiber. Beyond fiber, oats help increase satiety after meals, support regularity, and contribute to healthier cholesterol levels.
Including broccoli in the diet is advised to reduce the risk of irritable bowel symptoms and constipation. Raw broccoli at 100 grams provides roughly 3.5 grams of fiber. Broccoli also contains sulforaphane, a compound associated with anti-carcinogenic and antibacterial properties, which may help suppress tumor development in the digestive tract.
Flaxseed is another fiber-rich option worth adding. A tablespoon of seeds supplies around 1.8 grams of fiber along with protein, omega-3 fatty acids, manganese, phosphorus, magnesium, and copper. Flaxseeds support regularity and may lower cholesterol, while they can help ease menopausal symptoms. Pregnant individuals should use flaxseed with caution due to the theoretical risk of premature birth.
Chickpeas and peas are also valuable for gut and overall health. Boiled chickpeas provide about 7.5 grams of fiber per 100 grams and offer plant-based protein. They promote a healthy gut microbiome by supporting beneficial bacteria that produce butyrate, a nutrient for colon cells that strengthens immunity and may reduce colon cancer risk.
Raspberries stand out for their fiber content and a spectrum of micronutrients, including vitamin C, vitamin K, magnesium, and potassium. These berries also support heart health. Their high polyphenol level, notably ellagic acid, is linked to liver cancer prevention in some studies.
These dietary choices reflect a balanced approach: fiber-rich plant foods paired with natural fats and proteins can support digestion, cardiovascular health, and metabolic balance. Regularly including a variety of these foods helps maintain gut function and overall wellness.
There is ongoing discussion about dairy alternatives. Some nutritionists question whether plant-based milks can fully replace dairy milk in all contexts. The conversation centers on nutritional needs, fortification, and individual health considerations.