How much do you really know about fiber? What exactly is it, what foods are high in fiber and are you getting enough? Get the facts here!
With the majority of Americans falling short in getting enough fiber in their diet I have created an infographic (at the bottom of the post) on Fiber Facts, including 10 foods high in fiber.
Fiber plays an important role in reducing the risk of cardiovascular disease, obesity, pre-diabetes, and type 2 diabetes and is crucial for healthy digestion (1).
Less than 10% of Americans meet the recommended daily intakes for fiber. Are you one of the 90% of Americans falling short on getting enough fiber in? The recommended Adequate Intake for dietary fiber for adults is 25 to 38 grams per day. Usual intake averages only about 15 grams per day (2).
TWO TYPES OF FIBER
There are two different types of dietary fiber — soluble and insoluble. Both are important for health, digestion, and preventing diseases.
Soluble Fiber
Soluble fiber attracts water and turns to gel during digestion, slowing digestion. Soluble fiber is found in oat bran, beans, nuts, seeds, barley, lentils, peas, and some fruits and vegetables. It is also found in psyllium, a common fiber supplement. Some types of soluble fiber may help lower LDL “bad” cholesterol.
Insoluble Fiber
Insoluble fiber is considered a gut-healthy fiber because it has a laxative effect and adds bulk to the diet, helping food pass more quickly through the stomach and intestines. It is found in foods such as whole grains, wheat bran, and vegetables.
FOODS HIGH IN FIBER
Many plant based foods are high in fiber, such as whole grains, bran, leafy green vegetables, peas, squash, beans, nuts and seeds, brassica vegetables, potatoes and berries.
It doesn’t matter what kind of fiber you are eating unless you are seeking a specific health benefit, such as eating more soluble fiber to lower cholesterol. Simply focus on eating a healthy diet rich in fruits, vegetables, whole grains, legumes, nuts, and seeds. This will provide a variety of both soluble and insoluble fibers, giving you the health benefits of each!
If you want to add more fiber to your diet, be sure to incorporate it gradually – not all at once. This will allow your body to adapt, decreasing the chances of intestinal gas and bloating. Also, as you increase dietary fiber be sure to drink plenty of water to prevent constipation.
References:
(1) Clemens R, Kranz S, Mobley AR, et al. Filling America’s Fiber Intake Gap: Summary of a Roundtable to Probe Realistic Solutions with a Focus on Grain-Based Foods. J Nutr. May 2012; 142:1390S–1401S.
(2) King DE, Mainous AG, Lambourne CA. Trends in dietary fiber intake in the United States, 1999-2008. J Acad Nutr Diet. May 2012; 112(5):642-8.
- Lunch Ideas for Busy Moms - July 10, 2024
- Why Sharing Mealtime Responsibility with Your Kids is a Game-Changer - June 20, 2024
- 10 Best Bedtime Snacks for Kids - June 5, 2024
Leave a Reply