Brenda Meadows MMN, RD, LMNT
Do you suffer from health issues such as heart disease or high cholesterol, diabetes, constipation or diarrhea? If you answered yes to any of these questions, then you may consider reacquainting yourself to a long-lost friend, fiber. Not only has fiber been shown to help regulate blood glucose, keep hunger at bay and reduce the risk for heart disease by lowering cholesterol, but it also has a slew of other benefits such as maintaining body weight and improving digestive health.
But what is fiber? Fibers are found in plant foods and are unable to be digested in our bodies. Fiber sources include fruits, vegetables, whole grains, beans and legumes. However, despite the myriad of health benefits that fiber provides, most Americans lack in the daily recommendations for intake.
To help reacquaint ourselves with this forgotten friend, it might be important to understand what fiber is and how it can impact our health. As mentioned previously, fiber is a nutrient called a carbohydrate. It includes parts of plant foods that our bodies are unable to digest and then absorb, thus passing intact from our stomach to our colon.
There are two types of fiber: soluble and insoluble. Soluble fiber is a type of fiber that dissolves in water. It will form a gel-like material when it enters the stomach, which then helps to slow down digestion. This can help lower blood glucose, as well as cholesterol. You can find soluble fibers in foods such as oats, apples, bananas, citrus fruits, avocados, beans, peas, sweet potatoes and barley.
Insoluble fiber is the type of fiber that does not dissolve in water. It can help bulk up stool and move material through the digestive system. This can be helpful for people who have issues with constipation. Sources of insoluble fiber would be whole wheat flour or whole wheat bran, nuts, beans, cauliflower, green beans, cabbage, asparagus, spinach and potatoes.
So how much of our fiber friend do we need? Adults should aim to include 25-30 grams of fiber into their diet every day. Unfortunately, most Americans are only consuming 14-15 grams per day. Increasing fiber intake can be easily done once you have an idea of where to start. It can also be a fun way to experiment with new foods. Some simple adjustments you can make in your current diet could be to:
Switch to whole grain breads, pasta and cereals, instead of white bread or pasta. Check the ingredients label and look for choices with 100% whole wheat as the first ingredient.
Choose whole fruits and vegetables over fruit juices. Fresh, frozen and canned (in water or 100% juice) fruits and vegetables are all great options!
Choose brown rice instead of white rice.
Eat the peels and skins on your fruits and vegetables rather than peeling. Make sure to wash your produce thoroughly first.
Choose breakfast cereals that contain 5 grams or more of fiber per serving.
A few more creative ways to include fiber:
- Add walnuts, almonds, cashews or other nuts and seeds to both salads and soups!
- Add dried beans, peas or lentils to soups, casseroles or other main dishes. Lentils work great to add to taco meat, meatballs and meatloaf. Plus, it extends the number of servings the meal provides - a win-win for your health AND your budget!
- Add grated vegetables to meat patties, meatloaf, meatballs, casseroles, macaroni and cheese and other sauces.
- Add fresh or frozen berries and nuts or seeds to your oatmeal or yogurt in the morning.
- Mix in chia seeds or ground flax seed to your pudding, smoothies or cereals.
As always, make sure to drink plenty of fluids to help prevent discomfort with increasing fiber intake. It is also recommended to increase fiber intake slowly and to spread intake throughout the day, rather than consuming all at once.
Now that we have uncovered the slew of benefits fiber can provide, it may be time to familiarize ourselves again with this old friend. Be sure to speak with your healthcare provider or registered dietitian for more information on fiber, or if you have any questions.
