Fall Meals That Are High In Fiber and Reduce Inflammation
What is fiber?
Dietary fiber is a plant-based nutrient that is sometimes called roughage or bulk. It is a type of carbohydrate but, unlike other carbs, it cannot be broken down into digestible sugar molecules. Therefore, fiber passes through the intestinal tract relatively intact. Even though fiber cannot be digested, it is being moved down the digestive tract as nutrients are being digested, and can do some great things that positively impact our health.
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Soluble vs insoluble fiber
There are two types of fibers that we can intake, soluble and insoluble. Soluble fiber dissolves in water and slows down digestive time, while also lowering cholesterol and blood sugar levels. Both categories have fruits, vegetables, grains and nuts. Whether the food is dissolvable in water or not is the reasoning behind its category placement. Foods that fall under the soluble fiber category include:
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Avocados
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Sweet Potatoes
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Oranges
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Oats
Insoluble fiber on the other hand, does not dissolve in water and speeds up the passage of food through the digestive system, making it easier on our bodies to pass stool. Foods that fall under the insoluble fiber category include:
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Barley
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Zucchini
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Brown Rice
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Rye
What is gut health?
Gut health describes the function and balance of bacteria of the many parts of the gastrointestinal tract. Ideally, organs such as the esophagus, stomach and intestines all work together to allow us to eat and digest food without discomfort. However that's not the case for the estimated 70 million people in the US who suffer from digestive issues like IBS, G.I., and others.
Additionally, there have been links found between your gut health and your immune system, mood, mental health, autoimmune diseases, endocrine disorders, and skin conditions. The term gut microbiome refers specifically to the microorganisms living in your intestines. A person has about 300 to 500 different species of bacteria in their digestive tract. While some microorganisms are harmful to our health, many are incredibly beneficial and even necessary to a healthy body.
Gut inflammation
Like any area of the body, the gastrointestinal tract can suffer the effects of chronic inflammation. The same persistent activation of the immune system that can occur in your joints (causing inflammatory arthritis) or arteries (provoking plaque buildup) can also take place in the gastrointestinal tract, inflaming or damaging the lining of the intestines and other parts of the digestive system. This gut inflammation may be caused by a variety of diseases (such as celiac disease), or it may be due to inflammatory bowel disease (IBD).
No matter which type of IBD you have, you may experience flare-ups of diarrhea, abdominal cramps, fatigue, gas, bloating, bloody stools, loss of appetite, or weight loss. In some cases, inflammation develops in other organs, such as the skin, eyes, joints, liver, heart, or lungs.
How to help better your gut
While the tips below are a good starting point, it is imperative to keep in mind that learning how to support your own unique digestion is a process. It’s also important to remember that it will take some time to fully figure out what works for you.
Eat enough fiber
It’s recommended that men and women receive about 25-30 grams of fiber per day. You can get fiber in your diet from whole foods such as beans, legumes, nuts, seeds, whole grains, fruits, and vegetables.
If you’re not used to consuming these fibrous food items daily, take it slowly. Add in a small amount of these items daily and work your way up. You don’t want to overload your digestive system. Additionally, if you find that you’re specifically having trouble with beans or legumes, feel free to soak these before preparing them to aid digestion even more.
Eat foods that improve digestion
There are several foods that can support digestion for different reasons. If you’re finding yourself having trouble digesting, try incorporating some fruits for digestion and vegetables for digestion into your week and noticing if they help aid digestion.
You can also add some apple cider vinegar to your meals, dressings and marinades to help improve digestion as well. Apple cider vinegar contains acetic acid, which has been shown to help aid digestion in those lacking stomach acid. This may be particularly beneficial for those struggling with acid reflux.
Fall foods that are rich in fiber and have anti-inflammatory benefits
Kale kimchi salad
You could whip up a classic kale Caesar salad, or you could give your greens a seasonal twist. It incorporates pumpkin seeds and sweet potato, making the most of two delicious fall foods. It also has kimchi and fennel, both of which are full of gut-healthy benefits.
Beet and squash salad
Beet and squash are more seasonal produce that are packed with brain and heart healthy antioxidants. Try adding coriander, cilantro, and lime zest to spice up the flavor in the beets, squash, and arugula. It will add the perfect finishing touch.
Squash dip
Another way to serve up your squash is by blending it into a delicious dip. One version of a squash dip combines coconut yogurt, tahini, and hemp seeds. You can also incorporate ashwagandha, an herb known for reducing stress.
Pumpkin bean dip
You already know that pumpkin pairs well with warming spices like cinnamon and nutmeg, but it tastes delicious with beans too. One recipe uses a combo of black beans and cannellini. Which is a delicious way to get your fiber and protein.
Cinnamon apples
If you're looking for a fall appetizer recipe that's more sweet than savory, this is it. And it only takes 15 minutes to make. All you need are apples, butter, maple syrup, cinnamon, sea salt, and vanilla.
Beet hummus
Beets are in season all fall long and incorporating them into your hummus makes for a tasty fall dish. When you make your hummus, try using roasted garlic cloves and not garlic powder; it will make the flavor more robust.
Roasted carrot dip
Like beets, carrots are another veggie in season right now that will add irresistible vibrance to your hummus bowl. Here, paprika, cumin, and chili powder are all incorporated, giving the dip a taste that's complex, smoky, and a little bit sweet.
Lifestyles more susceptible to poor gut health and not enough fiber
While anyone can be susceptible to experiencing gut issue symptoms and low fiber intake, there are certain lifestyles that are more likely to attract it. Once you recognize that you fall within one of these lifestyles, you will be one step closer to taking control and alleviating your symptoms. However if you don’t relate with one of these lifestyles, and still find yourself struggling with gut or fiber issues, it does not mean that you still can’t take control.
Too busy for regular meals
Those who believe their daily schedule is too busy for regular meal times are more likely to suffer from gut issues. Someone who is too busy for regular meals might only be snacking throughout the day, or may not be eating at all. These lifestyles are usually controlled by work or personal reasons and instead of having regular meals. This type of lifestyle would be susceptible to gut issues because not eating enough food throughout the day can be more triggering towards your gut issues than eating 3 square meals.
WHAT CAN BE DONE
If you find that over working yourself is contributing to your gut issues, try to cut down your work hours little by little each week. You can also try doing something you consider fun, outside of working, with friends and family.
Poor food mindset
Those who have a poor food mindset, or who have a negative mindset associated with food, are more likely to be susceptible to not having enough fiber in their diet. Someone who has a poor food mindset might label the food they eat as either good or bad, or healthy or junk. They might also associate themselves as bad or junk when they eat the foods they labeled as such. This type of lifestyle might not be eating enough fiber because the foods that they could be associating as bad might be the foods that contain the most fiber.
WHAT CAN BE DONE
Try not to associate food as being either good or bad because food is food. Instead of referring to your food bad or junk, try calling it by its name. Additionally, fiber is essential to your diet and there are more ways to get fiber than you might think. So be sure to research which foods have the highest amount of fiber and try to incorporate those into at least one or two of your meals.
Easily stressed
Those who are easily stressed, are more likely to become susceptible to gut issues. Someone who is easily stressed may be experiencing stress on a regular basis, and the stress may be triggered by the smallest thing. They might be stressed due to outside factors out of their control, or inside factors within their control. This type of lifestyle would be susceptible to gut issues because the gut’s response to life’s stressors is often IBS and constant stress can cause constant gut issues.
WHAT CAN BE DONE
It’s important to remember that very little about our lives are totally certain, and while we have control over many things, we can’t control everything that happens to us. You can try to limit the amount of stress that is within your control by confronting it, or practicing mindfulness or meditation daily.
Fiber and IBS
Dietary fiber aids in improving digestion by increasing stool bulk and regularity, and by adding about 20-35 grams a day will help build your stool to aid in its movement through your bowels. Drinking lots of water will also help improve your digestive system. Fiber works best when it absorbs water, making your stool soft and bulky.
However, those who experience IBS should be cautious of adding this much fiber to their diet. So if you experience IBS symptoms, try to focus more on fruits and vegetables rather than grains. It also might be beneficial to take an anti-diarrheal medication 30 minutes before the fiber to reduce the possible side-effects.
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Fiber intake and gut health are two essential parts of anyone’s diet, and keeping both in check can seem hard sometimes. But that doesn’t mean it’s impossible. Try the dishes listed above to increase your fiber intake and to reduce inflammation in your gut, and your body will thank you later!
Extra tips about fiber and gut health
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When incorporating more fiber into your diet, start slowly by adding 5 grams a day for the first two weeks, and then slowly start to incorporate more into your diet.
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If consumed too fast or in excess, fiber can cause bloating, cramps and even diarrhea. Let your body get used to having more fiber.
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Avoid diet drinks and sugar-free, low-fat foods. Artificial sweeteners can cause bloating, and low-fat foods do not satisfy hunger and can promote overeating.
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Drink water throughout the day. Try adding a lime and a pinch of salt to your water to replenish electrolytes.
