According to Stat Pearls in 2023, no food is a cure-all for inflammation, but if you want to eat to reduce inflammation, high-fiber diets are a good bet. Chronic inflammation is a primary driver of chronic diseases, such as heart diseases, diabetes and rheumatoid arthritis and is a significant threat to long-term health,
According to a 2020 review published in Biomolecules, high-fiber diets work in the gut to improve the health of your microbiome. These foods change the pH of the gut and reduces its permeability (how easily substances can pass through your gut lining), and therefore lessen inflammation.
The pH level in your gut refers to its acidity or alkalinity. An optimal pH environment creates less favorable conditions for harmful bacteria and supports the growth of beneficial microbes. This balance is important for a healthy gut and why fiber can help to lower inflammation.
Furthermore, high-fiber foods can strengthen your gut lining by reducing its permeability, which is how easily substances can pass through your gut lining. A healthy gut barrier prevents the entry of harmful substances, such as bacteria and toxins, into the bloodstream, helping to lessen inflammation.
The Best High-Fiber Foods to Fight Inflammation are
Avocados–
Packed with heart-healthy monounsaturated fats and fiber, avocados provide 5 grams of fiber per half of the fruit, according to the USDA. Additionally, 2020 research in The Journal of Nutrition points out that the high antioxidant content of avocados provides an extra layer of defense against oxidative stress and helps to reduce inflammation.
Broccoli
Broccoli is a member of the cabbage family, packed with fiber, vitamins and antioxidants, making it a nutritional powerhouse for reducing inflammatory responses and lowering oxidative stress. Each cup of chopped raw broccoli contains more than 2 grams of fiber, per the USDA.
Raspberries
They’re tiny, but mighty when it comes regarding to fiber. Raspberries are one of the highest-fiber fruits and also these berries are rich in polyphenols, including ellagic acid, quercetin and gallic acid, which have been shown to have anti-inflammatory effects in the body. Raspberries boast an impressive fiber content with 8 grams per cup, per the USDA.
Whole-Wheat Bread
Whole-wheat bread is loaded with fiber, vitamins and minerals, and switching from white to whole-wheat bread is an easy way to contribute to digestive health and reduce your inflammation. Whole-wheat bread is another excellent source of cereal fiber. Any brand will do, but make sure it’s 100% whole wheat. According to the USDA, one slice of whole-wheat bread contains 2 grams of fiber
Chia seeds
Chia seeds are very nutritional and helps to combat inflammation. Chia seeds can help to reduce inflammation due to their rich antioxidants, omega-3 fatty acids and fiber content. The antioxidants in chia seeds, such as caffeic acid and quercetin, have been shown to fight inflammation in the body. The USDA says that one ounce of chia seeds delivers a whopping 10 grams of fiber.
Black beans
Black beans are packed with fiber, protein and other essential nutrients, making them an excellent addition to an anti-inflammatory diet. According to the USDA one cup of black beans contains 15 grams of fiber.
Flaxseed
Rich in alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid, flaxseed offers many anti-inflammatory benefits. According to a 2019 study published in Nutrients, the soluble fiber in flaxseed helps to support good digestive health, further reducing inflammation levels. As per to the USDA, 1 tablespoon of ground flaxseed contains 2 grams of fiber.
https://www.medicalnewstoday.com/articles/322603#mediterranean-diet
https://www.yahoo.com/lifestyle/top-high-fiber-foods-fight-180000232.html
