The health benefits of fiber are numerous and include controlling blood sugar levels, managing weight, relieving constipation, and improving heart health by reducing the risk of heart disease and diabetes.
But experts say many people don’t understand what their optimal sources of fiber are and how much they should be consuming per day. “When it comes to dietary fiber, increasing your intake from food should be your first strategy, because high-fiber foods are a great source of antioxidant nutrients and natural nutrients that contribute to an anti-inflammatory and cancer-preventing diet. It’s an important source of plant compounds,” explains master’s degree student Karen Collins.Registered Dietitian and Nutrition Advisor American Cancer Institute.
She says it’s important to “aim to include high-fiber foods in your daily diet,” and offers some tips for doing so, along with other experts.
What exactly does dietary fiber do?
One of the reasons dietary fiber is so important to a balanced diet is its role in energy regulation. Excessive energy intake is associated with obesity and other health problems, presenting a major nutritional challenge for many. Compared to other carbohydrates, fiber is unique because it has a lower energy density compared to other foods and plays an important role in managing appetite and satiety.
research from Journal of Nutrition and Metabolism Dietary fiber has also been shown to contribute to balanced energy by helping metabolizable energy content and reducing blood sugar spikes that normally quickly lead to energy depletion.
In other words, fiber doesn’t provide energy like some carbohydrates, but it helps regulate energy and is especially important to include in the foods you eat at the start of your day.
What foods are rich in fiber?
In fact, breakfast foods are some of the best sources of fiber. Oatmeal with berries, multigrain avocado toast, and many cereals are great ways to get some fiber in the morning.
Other major sources of fiber include whole plant foods such as “whole grains, vegetables and fruits,” Collins said, as well as brown rice, quinoa, whole grain pasta, crispbread crackers and pita bread. “Legs also have fiber,” she says. “It’s a family that includes soy foods, dried peas, and lentils.” She specifically recommends cooking beans dry or as a time-saving canned option. “The low intake of this food group makes a big difference in the low fiber intake of Americans, so adding these foods to more dishes is something I strongly recommend. It’s strategy.”
Dr. Alice Lichtenstein, director of the cardiovascular nutrition team at Tufts University’s Jean Meyer Department of Agriculture’s Center for Human Nutrition Research on Aging, recommends many of the same sources of fiber as Collins, saying such foods are ” It helps keep the contents of the gastrointestinal system moving.” , supports the maintenance of a healthy gut microbiome and has modest beneficial effects on blood sugar and cholesterol levels. ”
Plus, Collins says fiber can be included in snacks as well as meals. “Nuts and seeds are packed with fiber and a heart-healthy type of fat, so add a handful to cereal, yogurt, cooked grains, vegetables, or just enjoy as a snack,” she says. says.
How can I increase the fiber in my diet?
Getting enough fiber in your diet is essential. dietary guidelines for americans recommends adults consume between 22 and 34 grams of fiber daily, although specific amounts vary by age and gender. For those wondering what 22-34 grams of fiber looks like, Centers for Disease Control and Prevention According to the (CDC), that amount is “equivalent to eating about six apples a day.” Josh Redd, NMD, founder of RedRiver Health and Wellness and author of The Truth About Hypothyroidism, says another way to get enough fiber is to add fiber to each serving. It says to divide it up and take 8 to 13 servings of it. every day. “One serving is about half a cup of chopped produce or one cup of leafy greens,” he says.
And for those who aren’t used to eating that much fiber, “increase the amount you eat each day over the course of a few weeks to help regulate your digestion and gut microbiome,” Redd recommends. “Otherwise, it can cause digestive discomfort and discomfort. bloatingIt’s also important to note that some people have conditions that make it difficult to get enough fiber, he says. “Supplementation with short-chain fatty acids such as butyric acid is recommended in such cases,” he says.
Experts also recommend natural fiber sources over supplements. “It’s best to get your fiber from dietary sources rather than from fiber supplements,” advises Lichtenstein-Collins. She agrees that “fiber from supplements is not a substitute for a high-fiber diet,” but says that fiber-enriched foods are a great way to get fiber. It is suitable. “These can be helpful when you’re working on changing your diet to increase fiber in your diet or provide additional fiber beyond what you can get in your diet,” she said. say.
With less than 10% of Americans currently getting enough fiber, “many of us have some work to do,” advises Collins. “Despite the size of the gap, closing the gap is achievable and could result in healthier diets overall.”
