Boosting Your Fiber Intake: Simple Strategies for a Healthier You
Are you eating enough fiber everyday? Most people know that fiber is an important nutrient, but often lack adequate intake to support health and digestion. Let’s talk about why fiber is important and how to increase your intake to meet your daily needs.
What is Fiber?
Dietary fiber is a carbohydrate from plant origin and a critical component of a balanced diet, as emphasized by the Dietary Guidelines for Americans. It is a non-digestible and absorbable phytonutrient that contributes to digestive health by providing bulk to the diet. This nutrient is abundant in foods like fruits, vegetables, legumes and whole grains.
Did you know there are two types of fiber, each with unique benefits and digestive impact? Soluble fiber dissolves in water, creating a gel that slows digestion and can improve cholesterol and blood sugar levels. Insoluble fiber is the opposite – it doesn't dissolve and works by adding bulk, keeping things moving smoothly through your digestive system. Intake of insoluble fiber is associated with bowel regularity.
Examples of Soluble Fiber:
Oats, beans, apples, carrots, flax, lentils, nuts
Examples of Insoluble Fiber:
Cauliflower, green beans, broccoli, cabbage, wheat bran, skin of fruits, dark green leafy vegetables
Health Benefits of Fiber
These two types of fiber work in different ways, and both are essential for optimal health. Given the metabolic effect of fiber on the body, adequate intake is associated with improved insulin sensitivity, weight management, and reduced risk of Type 2 Diabetes and cardiovascular disease. Fiber aids in appetite regulation and will keep you feeling full longer after meals making it a key nutrient for weight loss. This translates to sustained energy levels, reduced risk of chronic disease, and an overall improvement in long-term health.
Fiber also fuels the trillions of bacteria residing in your gut. I’m sure you’ve seen prebiotic supplements in the store or promoted by your favorite influencer, but did you know that prebiotics can be naturally found in foods? Prebiotics are a type of dietary fiber that nourish the beneficial bacteria in the gut. These bacteria ferment fiber in your intestines and produce beneficial compounds like short-chain fatty acids (SCFA) and vitamins. You can find these prebiotic fibers naturally in foods like chicory root, artichokes, oats, asparagus, green bananas, leeks, onions, and garlic. A healthy gut is linked to both brain and digestive health. Current research highlights the close connection between the gut and brain, with gut bacteria playing a pivotal role. By feeding out gut prebiotics, you’re improving not only your digestion, but overall health!
Fiber Intake Recommendations
The Dietary Guidelines for Americans recommend 38g of daily fiber for men and at least 25g for women. Fiber needs are calculated based on the amount of calories an individual consumes. For every 1,000 calories consumed, fiber needs increase by 14g per day.
Tips for Increasing Fiber in the Diet
Are you struggling to hit your daily fiber goal? Look no further - here are a Registered Dietitian's top three tips for increasing fiber in your diet!
Tip #1: Increase Whole Grains. Aim to make half of your grains whole grains!
Whole grains contain the entire grain kernel, whereas refined grains have been processed to remove the bran and germ. While this expands the grain's shelf-life, it removes dietary fiber, iron, and many B vitamins. That’s why it’s so important to include whole grains to increase your fiber intake!
Examples of Whole Grains: oats, whole wheat or grain bread, pasta, brown rice, quinoa
Tip #2 - Increase Fruits and Vegetables. Aim to consume 5-6 servings of fruits and vegetables daily!
Of course we’re dietitians, we're going to tell you to eat your fruits and veggies! But seriously - eating fruits and vegetables helps increase your fiber intake, therefore, promoting satiety and a healthy happy gut!
Tip #3 - Aim for 8-10 grams of fiber at all meals.
Keeping track of how much fiber you have in every meal starting out is a great way to see if you’re meeting your fiber needs. Start your day with a fiber-rich breakfast to kickstart your day and help meet daily fiber recommendations.
Ex: Oatmeal with 1 cup of raspberries, 1 tbsp of flax/chia seeds, and a handful of nuts. Consider adding a protein source like a scoop of protein powder or eggs on the side to make this a balanced breakfast!
The Bottom Line:
Hitting your fiber needs is possible! Start small, and focus on including a variety of fiber-rich foods, including fruits, vegetables, whole grains, and legumes. When we increase fiber in the diet, we want to make sure we’re drinking plenty of fluids to help aid in digestion and movement in the GI tract. Remember that small changes make big differences!
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