High-Fiber Foods Beyond Spinach: Expert Recommendations

Gastroenterologist Dr. Martine Cotinat and naturopath Lydie Palmieri recommend six fiber-rich foods that surpass spinach in fiber content. Chia seeds provide 34g fiber per 100g; flaxseeds 27g; dried white beans 6g; lentils 8g; almonds with skins 12g; chickpeas 7-8g. Both experts emphasize gradual intake increase to avoid digestive issues. Soluble fiber (fruits, vegetables) forms a gel that slows nutrient absorption; insoluble fiber (whole grains, nuts) acts as a natural laxative. The recommended daily fiber intake is at least 30g. Tips include soaking legumes, keeping skins on produce, and steaming or braising at low temperatures.