Getting enough fiber is essential for good health. According to a study conducted by Marc P. McRae, it can reduce constipation and aid in weight loss and maintenance. It may also reduce your risk of diabetes and heart disease by lowering your cholesterol levels. Furthermore, according to a 2018 study by Justin L. Carlson and colleagues, some types of fiber are prebiotic — that is, they promote healthy gut bacteria — and may be beneficial for digestive health. However, most people do not consume enough fiber. According to the Institute of Medicine's Recommended Dietary Allowances, women should aim for 25 grams per day, while men should aim for 38 grams. Here are some suggestions for incorporating more fiber into your diet.
What is dietary fiber? According to the Mayo Clinic, dietary fiber, also known as roughage or bulk, refers to the parts of plant foods that your body cannot digest or absorb. Fiber, unlike other food components such as fats, proteins, and carbohydrates, which your body digests and absorbs, is not digested by your body. Instead, it passes through your stomach, small intestine, and colon relatively intact before exiting your body. Fiber is commonly classified as either soluble, meaning it dissolves in water, or insoluble, meaning it does not dissolve.
Consume whole-food carb sources. While most carbohydrates are broken down into sugar, fiber remains intact as it passes through your digestive system, according to Kerri-Ann Jennings of Healthline. It also slows the absorption of digestible carbohydrates into your bloodstream, which aids in blood sugar regulation. Fiber is naturally present in all whole-food carb sources. Fruits, starchy vegetables, legumes, and whole grains are examples. You should eat a lot of vegetables for a variety of reasons. According to a 2017 study by Dagfinn Aune and colleagues, they can reduce your risk of several chronic diseases. Non-starchy vegetables are high in nutrients, including fiber, while being low in calories. Eating vegetables before a meal is a good way to consume more of them.
Popcorn is one of the best snacks available. That's because it's a whole grain, with 4 grams of fiber per ounce, according to the US Department of Agriculture (28 grams). That equates to 3 cups of air-popped popcorn. Fruit, such as apples or pears, make excellent snacks because they are both tasty and portable. All fruits contain fiber, though some contain significantly more than others. A small pear, for example, contains nearly 5 grams of fiber, whereas a cup of watermelon contains less than 1 gram. Whole grains should be preferred over refined grains. Whole grains are minimally processed, so the whole grain remains intact. Refined grains, on the other hand, have been stripped of their vitamin-rich germ and fiber-rich bran. This extends the life of the grain but also removes the most nutritious components, leaving only a fast-absorbing carb. According to the Dietary Guidelines for Americans (USDA), you should replace at least half of your refined grains with whole grain alternatives.
High-fiber foods are good for your health. Adding too much fiber too quickly, on the other hand, can cause intestinal gas, bloating, and cramping. Increase your fiber intake gradually over the course of a few weeks. This allows the natural bacteria in your digestive system to adjust to the change. Also, drink plenty of water. Fiber is most effective when it absorbs water. Fiber is extremely beneficial to your health. You can increase your fiber intake to optimal levels by following some of these simple tips.
DMO II Marie-Claire Gaas, RND
References:
1. 16 Easy Ways to Eat More Fiber
By Kerri-Ann Jennings, MS, RD — Medically reviewed by Amy Richter, RD, Nutrition — Updated on August 16, 2021
https://www.healthline.com/nutrition/16-ways-to-eat-more-fiber
2. Effectiveness of Fiber Supplementation for Constipation, Weight Loss, and Supporting Gastrointestinal Function: A Narrative Review of Meta-Analyses
Marc P. McRae, MSc, DC, FACN, DACBN
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7646157/
3. National Academies of Sciences, Engineering, and Medicine. 2005. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington, DC: The National Academies Press.
https://doi.org/10.17226/10490.
4. Dietary fiber: Essential for a healthy diet
By Mayo Clinic Staff
