Wellness

Fit More Fiber into Your Diet

Dietary Fiber Defined

Dietary fiber includes all parts of plant foods that your body cannot break down, digest, or absorb. There are two types of fiber, both of which are good for your health:

Insoluble fiber. This type of fiber supports bowel regularity. Good sources of insoluble fiber are whole grain products (whole-wheat flours, breads, and pastas, whole-grain cereals, wheat bran), nuts and many vegetables.
Soluble fiber. This type of fiber can help lower blood cholesterol, which can reduce the risk of heart disease. Good sources of soluble fiber include oat products (e.g. oatmeal, oat cereals), beans, peas, flaxseed, apples, and citrus fruits.

Health Benefits of Fiber

Digestive Health: Fiber plays an important role in bowel regularity. It adds bulk to stools and helps food move through the digestive tract. In addition to fiber, adequate water and regular physical activity are important for maintaining good digestive health.

Heart Health: Soluble fiber can help reduce the risk of heart disease by lowering blood cholesterol levels. Fiber does this by blocking the absorption cholesterol in the digestive tract.

Diabetes: Fiber can help people with diabetes control their glucose levels. Fiber slows down the breakdown of food, which allows glucose to move slowly from food and into the blood. A high-fiber diet may also reduce the risk of developing type 2 diabetes.

Weight Management: Foods high in fiber can curb your hunger and help you feel satisfied longer after you eat, which can help with weight management. In addition, a high fiber diet often has a lower energy density, which means it has fewer calories for the same volume of food.

How much fiber do you need?

The American Dietetic Association recommends that men under 50 years of age consume at least 38 grams of fiber each day, and those older than 50 should aim for 30 grams per day. Women under the age of 50 should try to consume a minimum of 25 grams per day, and those older than 50 should strive for at least 21 grams each day.

Tips to Boost Fiber Intake

Unfortunately, most Americans only get about half of their recommended fiber intake. If you are one of them, use the following tips to boost your intake:

Have a whole grain, high-fiber cereal for breakfast (choose one with at least 3- 5 grams of fiber per serving).
Add a few tablespoons of unprocessed wheat bran to your cereal.
Top cereal or pancakes with fruit.
Add ground flaxseed to yogurt, cereal, muffins, pancakes, and breads.
Choose whole fruit rather than fruit juice.
Add dried fruit, beans, or nuts to salads.
Switch to whole-grain breads. These breads list whole wheat, whole-wheat flour or another whole grain as the first ingredient on the label. Look for a brand with at least 2 grams of dietary fiber per serving.
Try whole wheat pastas or brown rice.
Use whole grain flour when baking by substituting it for half of the white flour.
Eat fruit and/or vegetables at every meal.
Have fiber rich snacks. Fresh and dried fruit, raw vegetables, low-fat popcorn and whole-grain crackers or cereals are all good choices.

When increasing your fiber intake, be careful not to add too much fiber too quickly, or you may experience intestinal gas, abdominal bloating and cramping. Increase your fiber intake gradually over a few weeks. This will allow the natural bacteria in your digestive system to adjust to the change. Also, drink plenty of water. Without the added water, you may become constipated.