Compared to protein and omega-3 fatty acids, fiber may not be the most exciting topic in the nutrition world, but it’s really important.
Most of us don’t eat enough fiber, soNutrients of concernAccording to the USDA, since 2005,
There is good reason to be concerned about fiber. 5% of Americans Meets minimum daily fiber recommendations.
The average North American lives about 17 grams per day When you need more 25-35 grams.
There are many reasons why fiber is essential to your health.
First, it helps Controlling blood sugar levels, Guard Your Heart, Helps reduce the risk of colon cancerhelps you reach and retain Healthy Weight,and, Lower risk of death.
If some of you are looking at all this and saying, “No oatmeal,” I get it.
Here’s what you need to know about fiber and how to get enough of it in your daily diet.
Understanding Dietary Fiber
Simply put, dietary fiber is A type of carbohydrate It is something that our bodies cannot fully digest, and is found in foods of plant origin.
Unlike sugar, fat, and protein, dietary fiber It passes through our system almost intact.However, it cannot be broken down and used as energy, High Fiber Recipes It gives us so much good in us.
Know the difference between soluble and insoluble fiber
So, what is the role of dietary fiber? There are two types of dietary fiber: soluble dietary fiber and insoluble dietary fiber. Both are important, but they have different functions.
Soluble fiber, found in oats, barley, beans, lentils, peas, apples and citrus fruits, acts like little sponges in your digestive system. When it comes into contact with water, it absorbs it and helps keep it from getting dirty. Forms a gel-like substance that:
- Become slow Sugar absorption. Soluble fiber helps prevent blood sugar spikes, making it great for people with type 2 diabetes and those looking to keep their energy levels stable.
- Lowers bad cholesterol. Soluble fiber helps prevent cholesterol particles from sticking.Over 10 grams It helps lower low-density lipoprotein (LDL) and improve heart health.
- Increases satiety. Gels formed from foods rich in dietary fiber are Feeling fuller for longerThis helps with weight management.
On the other hand, insoluble fiber in foods does not dissolve in water and does not pass through the intestines. When it enters the body.
It’s like a natural broom for the intestine, helping to keep things moving along smoothly. Relieving constipation. you can be found It is found in whole grains, legumes, and vegetables, especially leafy and root vegetables.
Health benefits of dietary fiber
Dietary fiber is an essential part of a healthy diet The health benefits are manifoldMeeting your daily fiber needs can help:
Recent Research suggestsEating more fiber may help you lose weight.
Fiber Type
It’s easy to overestimate how much fiber you consume in a day. Some people just grab a side salad and an apple and cross it off their list of things to eat today.
To get the amount of fiber you need, you need to eat a variety of fiber-rich foods throughout the day.
Here’s a breakdown of the foods you should include in your diet to meet your daily fiber needs:
- beansLegumes include beans, lentils, chickpeas, soybeans, and peas. One cup of cooked lentils contains: 15 grams or more of dietary fiber.
- fruit: Fruits such as berries, pears, and apples are rich in fiber. A medium-sized apple with the skin on contains about 4.5 g Fiber.
- vegetables: Artichokes, Brussels sprouts, broccoli, Many other vegetables All of these are high in fiber. For example, a medium-sized avocado contains 13 g Fiber.
- Whole grains: Brown rice and quinoa are great ways to increase your daily fiber intake. One cup of cooked quinoa contains about 5.2 g Fiber.
- Nuts and seeds: Almonds, chia seeds, pistachios, and sunflower seeds are all good sources of fiber. 1/4 cup of almonds contains about 3.5 g.
When you go grocery shopping, remember to check the nutrition label: White bread doesn’t contain the same fiber. Like whole wheat breadfor example.
Knowing how much fiber is in each item in your cart can help you make better choices to ensure you’re getting enough fiber-rich foods.
How much fiber do you need per day?
What adults need at a minimum 21-38 grams Depending on your age and gender, you should consume dietary fiber to keep your body healthy.
To meet your daily fiber needs, Institute of Medicine (IOM) The recommended daily intake is as follows:
- The kids: 19-25 grams per day
- woman: 21-26 grams per day
- male: 30-38 grams per day
Read also: Are you getting enough fiber? Get your fiber score
How much dietary fiber should you consume per day?
If you’re new to fiber, meeting your minimum daily requirement can seem a bit daunting. Luckily, it doesn’t have to be difficult.
So what does 30 grams of fiber look like? Here’s a sample meal plan that will provide you with over 40 grams of fiber per day:
breakfast
- 1/2 cup (8g) rolled oats cooked in water or plant-based milk
- 1 cup of berries (7g)
- 1/4 cup (3 g) chopped almonds
lunch
Large salad includes:
- 2 cups mixed greens (0.8g)
- 1 cup cooked chickpeas (13g)
- 1/2 cup (1.7g) finely chopped carrots
dinner
- 1 cup (6g) of roasted salmon and Brussels sprouts
- 1 cup of quinoa (5g)
Of course you can Adjust the portion size Eat ingredients and nutrients according to your preferences. If you need help calculating your fiber intake, use a nutrition and food tracking app like this one: My Fitness Pal It might be the best solution.
Read also: 8 High-Fiber Foods to Help You Lose Weight
FAQ
How can I get enough fiber?
Include fiber-rich foods in your diet whenever possible. Eat more fruits, vegetables, whole grains, and legumes. Keep a food diary. My Fitness Pal It’s an app that helps you track your intake and see how many grams of fiber you’re getting.
What are the signs and symptoms of a fiber deficiency?
Considering that 95% of Americans don’t eat enough fiber, there are probably no obvious signs that you need to eat more fiber. constipationThat’s a hint that maybe you should eat more fiber.
How can you meet your protein goals and get enough fiber without exceeding your calorie goals?
According to Katherine Basbaum, R.D., of MyFitnessPal, this is totally achievable if you make smart choices. “Include high-fiber, low-calorie vegetables in your meals, like broccoli, spinach, and carrots,” she says. When possible, choose whole grains, which are high in fiber, over refined grains. To hit your protein and fiber goals at the same time, Basbaum recommends including beans and lentils. “They’re high in fiber and also have protein to keep you full,” she says. For snacks, choose low-calorie options, like apples and berries.
Is it bad to eat too much dietary fiber?
Some people may overdo it when switching to a high-fiber diet. Gas, bloating, and crampsIncrease your fiber intake slowly and gradually. Janes Laster, M.D., MyFitnessPal Scientific Advisory Board Members are encouraged to increase their fiber intake by 5g per week until they reach 25g (women) or 38g (men).
Should I take fiber supplements?
As with any supplement, you should consult with your doctor. If you can’t meet your fiber needs through diet alone, a supplement may help. Your doctor can help you choose the type and amount of fiber that’s right for your particular situation.
First published on January 9, 2019, updated July 22, 2024
