Did you know the average adult should eat 21 to 38 grams of fiber every day?
Proteins, vegetables and starches are key components when we plan meals, but somehow, we tend to forget the fiber-rich foods. In fact, many of us eat only half the amount of fiber we need.
Fiber is a carbohydrate found in produce and grains, and it is an essential nutrient for our health and wellness. It can help us ward off heart disease, Type 2 diabetes, colon cancer and diverticulitis.
It comes in two types. Soluble fiber dissolves in water, and insoluble fiber does not. A healthy diet includes a mix of both, and getting enough fiber can benefit our health in several ways.
Most people think of fiber as a nutrient that can prevent or relieve constipation. It’s a natural means of keeping us regular, and if we’re constipated, it’s a sign that we’re not getting enough fiber. When introducing fiber to our diet, it’s important that we add it gradually to give the digestive system time to adjust. Otherwise, it can cause diarrhea.
Fiber can also help us lose weight by keeping us full longer. A fiber-rich breakfast of oatmeal, whole- grain cereal or fresh fruit can keep us full until lunchtime, so we snack less.
A useful tool in the fight against diabetes, fiber can help us control our blood sugar. It slows the body’s absorption ofsugar, which helps keep blood sugar levels within a healthy range and lowers risk of developing diabetes.
It can even help lower cholesterol. Cholesterol binds to fiber and moves through the digestive system where it leaves the body instead of entering the bloodstream. So, a high-fiber diet has heart-healthy implications as well.
There are some easy ways to begin adding fiber to your diet, if you’re not getting enough.
Plan your morning meal, and choose a high-fiber option like bran flakes or oatmeal to begin your day. If you’re looking for something heartier, consider scrambled eggs with spinach and a side of fresh fruit.
Leave behind processed, white bread for whole-grain bread. These breads will have labels that list whole wheat flour or whole grains as the first ingredient, and they should have at least two grams of dietary fiber per serving. Brown rice, quinoa and whole-wheat pasta are good options for side dishes.
Sticking to whole foods will keep your fiber quota high. Frozen and processed meals can be quick and easy, but they can miss the mark with essential nutrients, including fiber. The more refined a food is, the lower the fiber, typically. Replacing canned or packaged foods with fresh, homemade dishes is a good way to increase your fiber intake.
And make sure produce is a big part of your diet. Fresh and even frozen fruits and vegetables are a good source of fiber, so they should be part of every meal and snack. Some high-fiber produce options include:
• Leafy greens like spinach or kale
• Cauliflower
• Avocado
• Apples
• Berries
• Oranges
Legumes, like peas, beans and lentils, add more fiber to any meal and can be added to soups and salads.
And snacks can be fiber-filled as well. When hunger hits, consider snacking on:
• Nuts
• Dried or fresh fruit
• Raw vegetables
• Hummus
• Edamame
• Popcorn
You can add a fiber supplement to your daily routine, if your diet isn’t quite doing the job. They come in a variety of forms like powders, gummies, capsules and chewable tablets and are available online and at most stores.
Fiber works best when it absorbs water, so be sure to drink plenty of it. Staying hydrated is an added benefit.
If you’re not sure whether you’re getting enough fiber, or you want to explore ways to improve your fiber intake, talk to your doctor, who can help you customize a diet plan for your nutrition needs.