We’re always learning about new ways to invest in your health and well-being. From fancy antioxidants like astaxanthin to the social media buzz of collagen, there are plenty of added nutrients that promise to keep our bodies and minds in tip-top shape.
But the truth is, improving your day-to-day health ultimately comes down to making sure you’re getting the basic nutrients your body needs, and the unsung heroes of the nutrition world are: Dietary fiber is always a top priority. Although it doesn’t have the glamorous reputation of some exotic-sounding supernutrients, its easily accessible benefits are undeniable.
What you need to know about dietary fiber
The benefits of dietary fiber extend to nearly every area of our health, from maintaining energy levels to maintaining digestive and immune system function to controlling cholesterol levels and weight. The NHS also links dietary fiber to a lower risk of chronic diseases such as type 2 diabetes, heart disease and certain types of cancer, and a WHO-commissioned study found that diets high in fiber are associated with a higher risk of premature death. was found to be reduced by one third.
Fiber is easily obtained from plant-based carbohydrate foods such as fruits, vegetables, beans, lentils, nuts, seeds, and whole grains, but surprisingly, 90 percent of us have less fiber than we all need. I am not taking the recommended amount of 30g per day. In fact, the average adult intake is just 18g, according to the British Dietetic Association.
There are two categories of dietary fiber: soluble and insoluble. Soluble fiber (found in oats, beans, fruits, and vegetables) dissolves in water to create a gel-like substance that absorbs nutrients at a slow and steady rate. Insoluble fiber, on the other hand, does not dissolve in the intestines, but instead increases stool volume and helps food move through the digestive system. Good sources include apples and pears with their skin on, barley and lentils. If you’re struggling to eat more fiber, here are some of the best ways to make sure you’re getting the 30g your body needs.
Fiber is readily available in beans and legumes and is very inexpensive to add to stews for health benefits.
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Slowly increase your fiber intake
Fiber is a universally beneficial nutrient for health, but if you’re living on a diet of ultra-processed foods, a sudden increase in fiber can overwhelm your body. This can cause unpleasant symptoms such as bloating and stomach cramps. Try increasing your fiber intake gradually over a few weeks so your body gets used to your new fiber-rich diet.
Single servings (80g counts as a serving) of soft steamed or mashed vegetables such as broccoli or carrots, mashed avocado, or apple puree are all easy to digest as you slowly start increasing your intake. Optional.
Beware of “whole grain” products
Food companies are cunning, and carefully curated campaigns push ultra-processed products with health claims, using language like “artisan,” “seed,” or “whole grain” to market their products. Often branded. It’s worth taking the time to read food labels because the truth is in the ingredient list. You may be surprised to find that many whole grain products, such as bagels, buns, tortillas, and white bread, contain very little whole grain. Most are made from ultra-refined white flour and dyed brown for aesthetic purposes.
Overcome marketing pitfalls by scanning labels to find ones that contain the right amount of fiber, at least 3 g per serving.
Be aware that whole grain products are often low in dietary fiber.
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Fiber supplements may sound like a sure-fire shortcut to getting your daily needs, but because they’re packed with extra nutrients like vitamins and minerals, it’s important to add fiber to foods like fruits and vegetables. There is no substitute.
On the other hand, standalone fiber supplements like psyllium husk and inulin found on the shelves of your local health store can be taxing on your digestive system, so while they may help you meet your daily fiber needs, May cause discomfort. Some people may experience side effects such as abdominal pain, gas, and bloating. This happens especially if you are not drinking extra water. Also note that it should be avoided at all costs if you suffer from digestive health conditions such as IBS, Crohn’s disease, or diverticulitis.
Put as many colors on the plate as possible
The best way to increase dietary fiber content is to add variety to your diet, and it’s not as difficult as you think. A roasted vegetable platter, a crudité appetizer, or a hearty salad are all easy shortcuts. Additionally, different colors of the same food also count as separate parts, since each color contains its own phytochemicals. In practice, this means that eating a colorful platter of peppers or a salad with mixed leaves can help you work toward the 30g dietary fiber guideline with relative ease while still hitting your five-a-day intake. means.
Pasta is also a good way to get more fiber if you replace whites with whole grains. Don’t forget to consider other varieties such as lentils, chickpeas, and spelled flour, which are also high in fiber.
How to get more fiber in a day: the ideal daily meal plan
Berry and apple porridge is a great breakfast packed with fiber. Add nuts and seeds
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Porridge with apples, berries and nut butter
2 seeded crackers with avocado, tomato, and pumpkin seeds
whole grain chicken and vegetables Baked pasta with cheese
Hummus with carrot and pepper sticks
Spinach and lentil dahl served with brown rice and side salad
