What is fiber
A dietary fiber is a type of plant-derived carbohydrate that cannot be completely broken down by our digestive system. It provides minimal energy for the body. Although the body can’t use fiber efficiently for fuel, it’s an important part of a healthy eating plan and helps with a variety of health conditions.
There are two types of fiber:
- Soluble fiber, which dissolves in water, and can help lower glucose levels as well as help lower blood cholesterol. Foods with soluble fiber include oatmeal, nuts, beans, lentils, apples and blueberries.
- Insoluble fiber, which does not dissolve in water, can help food move through your digestive system, promoting regularity and helping prevent constipation. Foods with insoluble fibers include wheat, whole wheat bread, whole grain couscous, brown rice, legumes, carrots, cucumbers and tomatoes.
How much fiber do we need
The recommended amount of dietary fiber is 14 grams for every 1,000 calories per day, or, about 25 grams for women and 38 grams for men each day, however many Americans do not get the recommended daily amount. Your exact needs may vary depending on your energy needs.
Fiber contributes to health and wellness
Heart disease: High intake of dietary fiber has been linked to a lower risk of heart disease, as well as a lower risk of metabolic syndrome – a combination of factors (high blood pressure, high insulin levels, excess weight, high levels of triglycerides, and low levels of “good” cholesterol) that increases the risk of developing heart disease and diabetes.
Type 2 diabetes: Fiber slows down how quickly food is broken down, which may help control blood sugar levels for people with diabetes by reducing blood sugar levels after meals.
Weight management: Fiber slows the speed at which food passes from the stomach to the rest of the digestive system, providing fullness after meals, and helping promote a healthy weight. Foods that are higher in dietary fiber are often lower in calories.
Digestive issues: Fiber increases bulk in the intestinal tract, which helps prevent constipation – the most common gastrointestinal complaint in the United States. Insoluble fiber has been associated with a lower risk of diverticular disease.
High fiber foods
1 large pear with skin (7 grams) | 1 cup fresh raspberries (8 grams) | 1 cup strawberries (3 grams) | ½ medium avocado (5 grams)
1 cup raw carrots (3.6 grams) | 1 cup broccoli (2.4 grams) | 1 ounce almonds (3.5 grams) | ½ cup cooked black beans (7.5 grams)
3 cups air-popped popcorn (3.6 grams) | 1 cup cooked pearled barley (6 grams)
Tips for increasing fiber intake
- For breakfast, choose steel cut oats with nuts and berries instead of a low-fiber, refined cereal. Sprinkle oat bran or rice bran on cereal
- At lunch, have a sandwich or wrap on a whole-grain tortilla or whole-grain bread and add veggies, such as lettuce and tomato, or serve with veggie soup.
- For a snack, have fresh veggies or whole-grain crackers with hummus.
- With dinner, try brown rice or whole-grain noodles instead of white rice or pasta made with white flour.
- Eat whole fruits instead of drinking fruit juices.
- Substitute beans or legumes for meat two to three times per week in chili and soups.
- Mix in oats to meatloaf, bread or other baked goods
- Add almonds to salads
- Toss beans into your next salad or soup
- Chop up veggies to add to sandwiches or noodle dishes such as pasta or stir-fry
- Select vegetables with lots of soluble fiber, such as Brussels sprouts, acorn squash, lima beans, broccoli, cabbage, green beans, onions, parsnips, turnips, carrots, okra, eggplant
- Mix ground flaxseed into muffins
When increasing fiber, it is important to drink plenty of water and to increase your fiber intake gradually in order to give your body time to adjust.
