A weak or damaged lower esophageal sphincter is the main cause of reflux.
Nuts and seeds: chia seeds, almonds, pistachios, and sunflower seeds.Īcid reflux occurs when stomach acid flows from your stomach into the esophagus. Legumes: split peas, lentils, and black beans. Whole grains: whole-wheat pasta, barley, bran flakes, quinoa, oatmeal, popcorn, brown rice, whole-wheat bread, and rye bread. Starchy vegetables: peas, potatoes, sweet potatoes, and corn. Vegetables: broccoli, turnips, brussels sprouts, cauliflower, and carrots. Fruits: raspberries, pears, apples, bananas, oranges, and strawberries. Below are a few of the highest fiber items within each category. High Fiber FoodsĪs previously mentioned, fruits, vegetables, whole grains, legumes, nuts, and seeds are the main sources of dietary fiber. To capture fiber’s full benefits, eat a combination of both soluble and insoluble fiber. However, if your fiber intake is significantly below these recommendations, make sure to start slowly, and build up to these numbers so you don’t trigger even more gastrointestinal discomfort. The recommendations for women are 25 grams before 50 and 21 grams after 50. Whole-wheat products, beans, nuts, cauliflower, green beans, and potatoes all contain insoluble fiber.Įxperts recommend men consume 38 grams of fiber daily before the age of 50, and 30 grams daily after the age of 50. Instead, it promotes movement through the digestive tract and adds bulk to your stool. 
Oats, beans, apples, citrus, carrots, peas, and barley all contain soluble fiber. Soluble fiber dissolves in water and forms a gel within the digestive tract. There are two classifications of fiber, soluble and insoluble. Fiber passes through your body relatively intact, unlike all other nutrients that your body breaks down and absorbs during digestion.
Reduce the risk for diabetes, heart disease, and cancersįiber may also prove beneficial for acid reflux!ĭietary fiber is an indigestible component found mainly in fruits, vegetables, whole grains, legumes, nuts, and seeds. Fruit, vegetables, whole grains, and legumes all contain fiber, which helps optimize digestion. Fiber is a healthy substance that everyone should include in their diet.
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