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Why is fiber good for my diet? What should I eat to add fiber if I don’t like supplements?
Fiber is the structural part of fruits, vegetables, grains, nuts, seeds and legumes that can’t be digested or absorbed by your body. Fiber doesn’t provide calories, nor does it raise blood glucose like starches or sugars. Yet, it’s important to get fiber in your diet every day. Here’s what fiber can do:
- Keeps your digestive tract running smoothly by helping to prevent constipation and diverticulosis
- Provides bulk to your meals, helping you feel full so you eat less
- Lowers your risk of heart disease and some types of cancer
The fiber goal for most people is 20 to 35 grams per day (most Americans consume only about 10-15 grams of fiber per day!). In order to meet that goal, try to get most of your fiber from foods rather than supplements. Fiber supplements actually don’t contain all that much fiber, so you end up having to take a lot to meet your daily goal. In addition, foods high in fiber usually provide other important nutrients, such as vitamins and minerals. To increase the fiber in your diet, try the following:
- Whole grain breads, cereals and pasta (the first item on the ingredient list should be a whole grain). Start off your day with a bowl of high fiber cereal or whole grain bread.
- Fresh or frozen fruits and vegetables. Eat the skin or peel whenever possible.
- Beans and peas, such as black beans, chick peas and lentils. Try eating more “meatless” meals, using beans, instead, such as vegetarian chili, lentil soup or black beans and rice.
- Low fat popcorn, whole grain crackers or fresh fruit. These foods are good snack choices.
There are actually two kinds of fiber and although both are important, each is associated with slightly different benefits. Insoluble fibers, such as those found in whole wheat breads, bran cereals and nuts, can help ease constipation and keep you “regular”. Soluble fibers, such as those found in oats, flaxseed and dried peas and beans have been shown to lower blood cholesterol and, in large amounts, may lower blood glucose, as well. Most good sources of fiber have a mixture of both types.
Read the Nutrition Facts label for dietary fiber (just under the Total Carbohydrate). Choose foods with at least 2.5 grams of fiber per serving. If you’re not used to eating much fiber, start slowly and gradually add higher fiber foods. Drink a lot of fluids, since too much fiber and not enough fluid may lead to constipation.
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