The Benefits of Fiber

#fiber #allthefood

Fiber is an indigestible carbohydrate with amazing health benefits. The recommended daily intake for fiber is 25 g for women and 38 g for men. Most Americans are only getting half of these amounts in their diet. This is unfortunate and concerning because fiber has so much to offer people.

Fiber is necessary for a balanced, nutritious diet. It helps with blood sugar regulation, and assists with normalizing hunger cues. Fiber also helps with lowering cholesterol levels. Studies have also shown that having a high fiber diet reduces risk for coronary artery disease. Increased fiber consumption decreases the risk of gut issues such as diverticulitis. It also prevents constipation.

Great sources of fiber include whole grains, beans, fruit, and vegetables. Some fruits that are particularly high in fiber include pears, apples with the skin, raspberries, bananas, and strawberries. Raw carrots and cauliflower, baked potatoes, corn, broccoli, and peas are also good fiber sources. Whole grains include quinoa, whole grain bread, brown rice, popcorn, oatmeal, and bran flakes. Fiber is the reason why it’s important to work towards making half your grains whole. Legumes besides beans that are high in fiber include almonds, chia seeds, lentils, split peas, pistachios, and sunflower seeds.

Challenge for the Week:

Incorporate more fiber into your diet!

This could be substituting brown rice for white rice at two dinners, adding blueberries to oatmeal or pancakes every day, or buying a loaf of whole grain bread to consume in place of white bread. Find a small change that can be made to your diet that is not hard to incorporate. It’s important to find likeable sources of fiber; each individual has personal preferences. Everyone is more likely to make lasting beneficial dietary changes when they find items that are nutritious and delicious.

Sources:

Farvid, Eliassen, E, C., X, L., WY, C., & Willett. (2019, October 28). Fiber. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/.

Mayo Foundation for Medical Education and Research. (2021, January 5). How much fiber is found in common foods? Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-20050948.