How Fiber Foods Can Improve Your Weight and Mood
After eating veggies and nuts for 60 days, I can’t stop eating fiber foods.
One of my newest obsessions is decreasing inflammation in my body and rolling back my biological age.
I may not be Jessica Alba, but I like to think I’ve done a pretty good job keeping a healthy fitness routine.
In fact, a recent health scan showed my body’s age to be six years younger than my actual age. Most people do not believe I’m 40. When I ask new acquaintances to guess my age, they usually say I’m between 28 to 30 years old.
But no matter how fit I think I am, I have always known I needed to focus more on my gut health to prevent any potential digestive issues.
You may have heard this before — good health starts from the gut. There’s a two-way communication between the gut and brain, and several studies have shown that imbalances in gut bacteria have been linked to conditions such as long-term anxiety and depression.
Until my friend Elly suffered from Achalasia, I never truly understood just how important gut health is.
About a year ago, Elly began experiencing difficulty swallowing. At first, she thought it was just stress or maybe acid reflux, but the discomfort only worsened.
It reached a point where she couldn’t even enjoy a simple meal without food getting stuck in her esophagus. She would wake up at night choking, feeling like she was suffocating. It wasn’t just painful — it was terrifying.
After months of misdiagnoses and frustration, Elly was finally diagnosed with achalasia, a rare disorder that affects the ability of the esophagus to move food into the stomach.
Essentially, her esophagus wasn’t working properly, and eating became an exhausting, even dangerous, task. She lost weight, became weak, and struggled with constant discomfort. Her only option was surgery to repair the damage.
Seeing Elly go through this painful journey opened my eyes. It made me realize that gut health isn’t just about avoiding bloating or an upset stomach — it’s about overall well-being.
If our digestive system isn’t functioning properly, our entire body suffers.
One study suggests the health of our gut could be responsible for any number of complaints and maladies.
It has been clinically proven that the cure for depression might lie in gut regulation, and another suggests we might sleep better if our gut bacteria were more stable.
Keeping our gut healthy also helps train our immune system to differentiate between friend and foe, preventing inflammation and autoimmune disorders, and boosting mood year-round.
But the real question is how do you maintain a healthy gut?
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Elly’s journey was a wake-up call for me. While her achalasia required surgical intervention, I realized that many gut-related issues can be prevented with the right nutrition.
I did my research and I found that by eating 30 plants a week, the gut will be fed with the prebiotic and probiotic nutrients it needs to function optimally.
Diets with more prebiotic fibers tend to result in a more varied and beneficial gut microbiome. Prebiotic fibers nourish your whole body and support a strong immune system, which helps reduce inflammation in both your gut and brain.
However, prebiotic fiber is mostly found in fruits, vegetables, legumes, nuts, and seeds — foods you should be eating as part of a balanced diet.
The reason you need these prebiotic fibers isn’t just for a healthy gut and good digestion; they can also affect your mental wellness.
If don’t know which foods to choose here are 5 foods I ate to improve gut health without adding any extra pounds.
Garlic Roasted Asparagus
Roasting asparagus is my go-to method for bringing out its rich, earthy flavor while keeping it crisp.
I’ve tried several asparagus dishes from asparagus casseroles to sides with salmon, but nothing beats the simplicity of roasting. A drizzle of fresh lemon juice enhances its natural sweetness with a refreshing tang.
Asparagus is a prebiotic powerhouse, feeding the good bacteria in my gut and supporting digestion. Plus, its high fiber and antioxidant content help reduce inflammation and support heart health.
Chicken Broccoli Soup
Soups have always been my comfort food, and this one is a favorite.
Broccoli is a gut-friendly vegetable, rich in fiber and compounds that promote healthy digestion and detoxification, beets support circulation and liver function, while the added herbs provide a boost of antioxidants.
I use leftover rotisserie chicken, a sprinkle of herbes de Provence, diced red beets, and a little instant-loaded baked potato mix to thicken it up. Whether I include beets or not, this soup never fails as an anti-inflammatory meal.
Roasted Sweet Potatoes
Sweet potatoes are a staple in my diet.
On busy mornings, I love prepping cinnamon-roasted sweet potatoes with a side of sausage or bacon for a nutrient-dense, egg-free breakfast.
The natural sweetness of the potatoes pairs perfectly with a touch of cinnamon, which also helps regulate blood sugar and combat inflammation.
If I’m in the mood for something savory, I swap the cinnamon for garlic and onion powder. Sweet potatoes have high fiber nutrients and lower starch, which promote a balanced gut microbiome and keep digestion running smoothly.
Split Pea Soup
This split pea soup is my definition of healthy comfort food. Packed with fiber-rich legumes and anti-inflammatory spices, it’s a gut-friendly, protein-packed meal that keeps me full for hours.
To cut cooking time, I often use a pressure cooker. A finishing touch of fresh herbs, crispy bacon bits, or toasted pine nuts adds extra texture and flavor.
The fiber and plant-based protein in peas nourish gut bacteria and stabilize blood sugar, while the healthy fats in olive oil help fight inflammation.
Spinach and Mushroom Piccata Pasta
Most nights, I barely have 30 minutes to make dinner, so I keep this dish on rotation. Caramelized mushrooms tossed with butter, capers, lemon juice, and fresh spinach make for an easy and delicious meal.
Mushrooms are packed with prebiotics that supports gut health, and spinach is loaded with fiber, iron, and immune-boosting antioxidants.
When cooking mushrooms, I make sure to add extra oil if they start looking dry since they soak up moisture quickly. I always wait to salt them at the end — otherwise, they turn soggy instead of crispy.
Foods and drinks that contain gut-friendly bacteria hold a lot of power and we’re only just beginning to realize just how essential good gut health is for better long-term wellbeing.
Nevertheless, a growing interest in the gut has led to a marketing boost for gut-friendly foods and, once again, fibers have appeared on my radar.
And honestly? I’ve felt the difference. My digestion has improved, my energy levels are higher, and my mind feels clearer.
If you’ve been struggling with digestive discomfort, bloating, or even mood swings, it might be time to look at what you’re feeding your gut.
Taking care of your digestive health today could save you from bigger problems down the road.
Have you ever noticed how your gut health affects the way you feel? Let me know your thoughts in comments. I post tips about healthy lifestyle every week, subscribe so you will be the first to get my latest updates.
