This article has been updated since its initial 07/14/22 publish date to include more expert insight.
While experiencing frequent bloating and indigestion is a sure sign that you should visit your doctor for personalized advice, there are certain foods out there to seek in the meantime that support healthy digestion. We checked in with doctors, nutritionists, personal trainers and other health experts to learn more about 4 high-fiber foods that can be added to various daily meals and snacks to promote optimal gut health. Read on for tips and suggestions from Dr. Daniel Boyer, MD, doctor of medicine and health expert at Farr Institute and Jay Cowin, NNCP, RNT, RNC, CHN, CSNA, registered nutritionist and Director of Formulations at ASYSTEM.
First Off, Why Is Fiber So Important For Combating Bloating?
Fiber is an essential part of our health, Cowin says. “It makes us feel full longer and eat less, which is excellent for weight loss, but it also helps with heart health, lowering cholesterol levels, digestive health, you name it.” Cowin adds that fiber has “benefits that affect every aspect of health, which is why we always need to make sure to include plenty of it in our diet through fruits, vegetables, and whole grains.” Fiber is also known to help reduce cravings and ultimately, indigestion, by “slowing the absorption of sugar into the bloodstream,” Cowin stresses.
“Good sources of fiber,” according to Cowin, include fruits, vegetables, whole grains, etc. that will be explained in more depth below. There are also a few tell-tale signs that your body is lacking fiber, Cowin warns, and this includes “constipation, inflammation, bloatedness, higher cholesterol levels and low energy levels.” Foods that can help combat bloating and other painful aspects of indigestion include:
1. Ginger
When preparing healthy meals, ginger is an "excellent ingredient that can be included in a variety of foods due to its spicy aroma and taste," Boyer says. This herb is rich in fiber, beneficial for your gut health, and as Boyer cites, according to a scientific report by the National Center for Biotechnology, "ginger is a herb that may enhance your metabolism, the burning of fat, and also decrease fat absorption at the same time." These benefits of ginger are also "important factors for weight management," Boyer adds, meaning that including ginger in your regular food may also "lower the risk of developing many health conditions," and prevent bloating and indigestion later on.
2. Avocados
Whether you're adding them to omelettes, in salads or in other meals, avocados are great sources of gut-healthy fiber, Boyer says. While this fruit can be a starring ingredient in any entree, he suggests trying avocado toast for a fiber-filled breakfast that will promote healthy digestion. "Avocado combined with a few slices of whole-grain bread provides the right amount of calories you need to kick start your day with a significant amount of fiber to keep you full much longer, till the next meal, preventing extra calorie intake," he explains. Additionally, consuming foods rich in monounsaturated fats like avocados, Boyer says, may also "reduce the risk of developing cardiovascular disease while also enhancing metabolism." The higher your metabolic rate, the faster your body burns calories, he says, which in turn enhances faster weight loss. "Additionally, healthy fats also manage inflammation, a condition that may aid in weight gain when it becomes chronic," he notes.
3. Spinach
Spinach is an excellent food for bloating prevention because it is "low in calories and high in nutrients," Cowin says. "A cup of cooked spinach only has about 41 calories, but it is packed with vitamins and minerals like potassium, iron, and magnesium," he adds. Most importantly, Cowin notes that spinach is also a "good source of fiber, which can help keep you feeling full and help you lose weight" while also not having to experience any signs of painful indigestion. From salads to "egg white and spinach omelettes," as Cowin suggests, the possibilities for meals with spinach are truly endless.
4. Oatmeal
Oatmeal is a "great breakfast food" for anyone trying to promote a healthy gut, to lose weight or maintain weight, Cowin says. "Oats are high in fiber and protein, which can help you feel full longer," he adds. "They are also low in calories and cholesterol-free, making them a healthy choice for a breakfast or snack." You can pair oats up with "some almond milk and berries," Cowin suggests for a high-fiber pairing, or even "blend them all together with ice and add some protein powder to turn it into a shake." This, he adds, is "convenient for those who are always on the go," and another easy option is to make "high-fiber overnight oats," which you can customize any way you like.
