Dietary Fiber and Your Health
by Katie Cook, BSN, RN
I’m sure many of you have heard about some of the latest diet trends including high protein diets, low carb, etc. But did you know that these diets are often forgetting a major nutritional powerhouse? Many of us know what fiber is, and yet so few of us get enough fiber in our diets.
Fiber is the part of plant derived foods that our body cannot digest. Fiber can either be soluble (dissolves in water, and helps lower cholesterol and blood sugar) or insoluble (does not dissolve in water, and helps aid in digestion). Soluble fiber consists of foods such as apples, citrus, beans, oats, and lentils. Insoluble fiber includes whole grains (whole wheat breads, brown rice), leafy green vegetables, and nuts. The Academy of Nutrition and Dietetics states that fiber contributes to health and wellness in a number of ways. First, it aids in providing fullness after meals, which helps promote a healthy weight. Second, adequate fiber intake can help to lower cholesterol. Third, it helps prevent constipation and diverticulosis. And fourth, adequate fiber from food helps keep blood sugar levels within a healthy range. As we have learned, stable blood sugar, low cholesterol, and a healthy weight are all key factors in having a healthy heart. As stated above, fiber helps aid in digestion, which can actually help prevent colorectal cancer as well.
You’ve probably been asked at some point how much fiber you take in each day. Many of us don’t know how to answer that question. How much do I even need? According to the Academy of Nutrition and Dietetics, many Americans are falling short of the recommended daily amount of fiber in their diets. Women should aim for about 25 grams of fiber per day, while men should target about 38 grams, or 14 grams for every 1,000 calories. Children between the ages of 12 and 24 months should aim for about 19 grams of fiber a day. It is best to get your fiber from unrefined sources. The more processed a food is, the less fiber it will typically have. For example, applesauce has significantly less fiber than a whole apple with its peeling.
How can you achieve the recommended daily amount of fiber? An easy change is to start your day off with oatmeal or a whole grain cereal. Chia seeds can be added to oatmeal or yogurt for an additional amount. Be careful to avoid going from very minimal fiber to a diet heavy in fiber very rapidly. Also, avoid packing all of your fiber into one meal, or one time of day. These two situations may leave you feeling gassy and bloated, and may lead you wanting to ditch the fiber all together.
Some helpful starting points are including items such as beans, legumes, and whole grains into pastas and casseroles. You can also have yogurt, berries, and chia seeds for a midday snack. Fruits and nuts make quick, on the go snacks as well. Make a conscious effort to do this for each meal, every day, and if you start keeping track, you may find you are meeting your daily goals in no time!
Below is a good starting point for good, quality, nutritious foods that are high in fiber. Start small, and add in new fruits and vegetables as you go. The below chart is courtesy of Mitzi de Maa, RD, LDN and Katie Dodd, MS, RDN, CSG, LD, FAND.
