Wellness Wednesday: Get your Fill with Fiber

Wellness Wednesday: Get your Fill with Fiber

Fiber is a vital part of a healthy meal plan, yet most Americans are falling short of the daily recommendations of 25-28g/day for women and 30-35g/day for men. In fact, only about 10% of women and 3% of men are meeting the above recommendations. The average dietary fiber intake is 16g daily.  Let’s explore why is fiber so important and where do we get fiber in our meal plan?

Fiber Aids Disease Prevention

Fiber is found in fruits, vegetables, legumes, whole grains, nuts, and seeds. It can help reduce the risk of cardiovascular diseases, such as heart attacks and strokes. It can also help prevent and or improve prediabetes and diabetes. Furthermore, fiber can help with gut health and plays a vital role in weight loss. There are two types of fiber, soluble and insoluble, both of which are integral to a healthy diet.

Soluble vs. Insoluble Fiber

Soluble fiber dissolves in water. It attracts water and turns to a gel during digestion, slowing digestion. This type of fiber may be the most beneficial for those experiencing loose stools or diarrhea. Soluble fiber can help you:

  • Stay fuller longer
  • Lower blood cholesterol
  • Improve blood glucose (sugar) levels

Insoluble fiber does not dissolve in water. It retains water, promoting a larger, bulkier, and more regular bowel movement. This type of fiber may be most beneficial for those experiencing constipation.

  • Good for colon health
  • Supports healthy digestion
  • Reduces feelings of hunger after eating
  • Lowers the risk of Type 2 diabetes, certain cancers, and cardiovascular disease
A spinach and feta cheese omelet with a croissant and fruit

How Can I Increase My Fiber intake?

Start by increasing your fruit and vegetable intake. Aim for 2 cups of vegetables and 1-2 cups of fruit daily by adding vegetables to two meals daily and by including fruit with breakfast and at snack time. Next, swap out pantry staples for higher fiber options, like replacing regular pasta with whole grain pasta. Finally, consider adding nuts, seeds, psyllium husk to oatmeal, yogurt, or salads. The chart table below can help you determine which foods you would like to start including in your next meal.

Food GroupsBest Sources of Soluble FiberBest Sources of Insoluble Fiber
FruitsApple with skin 4.2g
Blackberries 3.1g
Figs, dried 3.0g
Pear 3.2g
Strawberries 2.6g
Raspberries 2.3g
Grapefruit 2.3g
VegetablesArtichoke 4.7g
Green peas 3.2g
Kale 5.1g
Potato with skin 2.4g
Sweet potato, peeled 2.2g
Whole GrainsWheat bran 11.3g
Whole grain pasta 4.1g
Barley 3.3g
Popcorn, air popped 3.2g
Quinoa 2.5g
Whole grain pasta 2.2g
LegumesPinto beans 5.5g
Black beans 3.8g
Lentils 3.8g
Black beans 3.1g
Kidney beans 2.9g
Garbanzo beans 2.8g
Split peas 2.4g
Lima beans 2.2g
Soybeans (edamame) 2.2g
Nuts & SeedsPsyllium seeds (husk) 7.1gChia Seeds 8.8g
Almonds, raw 3.5g
Sesame seeds 2.6g
Walnuts 2.5g
Flaxseeds 2.1g

Remember to slowly increase your fiber intake over the course of several weeks to help your gut adjust to more fiber in your diet. Additionally make sure to drink plenty of water when increasing your fiber intake to limit gastrointestinal discomfort.

Our dietitian is ready to help you find the right fiber for your health care needs. Please schedule an appointment at 877-800-5722.

Blog post written by Karissa Lucio RD, LD, CDCES, Lone Star Circle of Care Registered Dietitian.

Sources:

Dietary Guidelines for Americans 2020-2025

Quagliani D, Felt-Gunderson P. Closing America’s Fiber Intake Gap: Communication Strategies From a Food and Fiber Summit. Am J Lifestyle Med. 2016 Jul 7;11(1):80-85. doi: 10.1177/1559827615588079. PMID: 30202317; PMCID: PMC6124841.

Hoy MK, Goldman JD. Fiber intake of the U.S. population: What We Eat in America, NHANES 2009-2010. 2014 Sep. In: FSRG Dietary Data Briefs [Internet]. Beltsville (MD): United States Department of Agriculture (USDA); 2010-. Dietary Data Brief No. 12. Available from: https://www.ncbi.nlm.nih.gov/books/NBK589559/

Soliman GA. Dietary Fiber, Atherosclerosis, and Cardiovascular Disease. Nutrients. 2019 May 23;11(5):1155. doi: 10.3390/nu11051155. PMID: 31126110; PMCID: PMC6566984.