You want the 411? The ‘information’… the lowdown on FIBER? Can’t say that I blame you. I’d want to know if I was one of the 25% — I mean, the 95% of people, who don’t consume the recommended amount of fiber…
(If you picked up on where that quote was adapted from, 10 cool points to you!). All The Parent Trap quotes aside, we’re talking all things FIBER today! Keep reading to learn about what exactly fiber is, why it’s so important, it’s benefits on our health, how much you need in a day, how to increase fiber intake, and more!
I recently shared a stat on my IG stories that got a lot of feedback and questions, and it was the stat that 95% of Americans DON’T meet the recommended amount of daily fiber intake (28-35 grams/d for men and women, respectively).
Yeah……we’re doin’ great! *Nervous laugh*
Straight from the 2020-2025 DGA (Dietary Guidelines for Americans), “increasing intakes of fruits, vegetables, and replacing refined grains with whole grains to improve dietary fiber intakes is especially important, as the impact of poor diet quality becomes apparent with the onset and/or progression of diet-related chronic diseases”
It’s about more than just poop, y’all!
Let’s uhh…get down to business, shall we?
What Exactly is Fiber?
Fiber is a type of carbohydrate that your body can’t digest. There are two types of fiber in our diet:
Soluble: turns into a gel-like substance in the intestines; it draws water into the intestines which helps support regular bowel movements and slows digestion.. Soluble fiber also helps balance blood sugar and lower cholesterol. Soluble fibers are typically fermented in the gut, which can lead to gas, bloating. Food sources include beans, legumes, avocado, sweet potato, pear, broccoli, nectarine, apple, flaxseed, oats, nuts and seeds.
Insoluble: passes through the digestive tract largely unchanged, and promotes digestive health and prevents constipation. Insoluble fibers are typically not fermented, thus tend to produce less gas 😉 Food sources include oats, beans, lentils, legumes, nuts and seeds, fruit with skin, berries, brown rice, leafy greens.
As you can see, many foods will have both soluble and insoluble, and both types are important!
Why is Fiber Important?
Regular consumption of fiber has many benefits:
- Helps regulate blood sugar control
- Reduces cholesterol and risk of cardiovascular disease
- Slows digestion to make you feel fuller longer
- Maintains bowel regularity and optimal digestive health and functioning
- Feeds the good bacteria in our gut, which confers many additional health benefits for our immune system, metabolism, mood and more
- Associated with a lower risk of certain cancers
The recommended daily intake is 25 grams for women and 38 grams for men, however 95% of Americans don’t consume enough!!
Good Sources of Fiber:
The best sources of fiber include whole fruits and veggies, nuts, seeds, beans, legumes, and whole grains. Need some examples? Keep reading — but keep in mind these lists aren’t all inclusive!
- Fruits: avocado, raspberries, blackberries, kiwi, pear, apple, oranges, blueberries, strawberries, peach, cherries
- Veggies: artichoke, beets, broccoli, brussels, cabbage, carrots, cauliflower, okra, potatoes, spinach, kale
- Grains/Beans/Legumes: lentils, kidney beans, black beans, quinoa, split peas, chickpeas, edamame, oats, homemade popcorn, whole grain or whole wheat bread or pasta
- Nuts/Seeds: chia, flax, pistachios, almonds, walnuts, pumpkin seeds, sunflower seeds
One of the best sources? Chia seeds! 2 tablespoons boasts 11 grams!
Remember: low fiber doesn’t equal “bad” or “pointless”. In some instances, like just before training or running, having a lower fiber meal or snack might be more ideal to promote better GI tolerance. Context and use matters!
Tips to Increase Fiber Intake:
- Slowly increase intake over several days
- Drink plenty of water as you increase your fiber intake
- Focus on whole, minimally processed fruits, veggies, nuts and seeds over “high fiber” processed foods or supplements — these can be beneficial, but we always want to aim for whole food versions to optimize micronutrient intake as well
- Try to include 2-3 servings of fruit and/or veggies at each meal.
- Whole grain cereals and breads are also options — but be mindful of added sugars. Whole grain items will have more fiber than items made with enriched wheat flour (white flour).
- Choose the whole form of a fruit or veggie instead of a more processed form; a whole orange will have more fiber than a cup of orange juice.
- Replace a snack of chips with a fruit and/or veggie
- Add chia seeds, flax seeds, nuts or seeds to baked goods
How Much Do I Need?
The recommendation is 25 grams for women, 38 grams for men. However we all have different, individual tolerances to fiber, and types of fiber. It might be helpful to keep a log of what you eat and your resulting symptoms to see if any certain food triggers GI discomfort. It isn’t one size fits all — find what foods work for you.
What About Supplements?
Fiber supplements are an option and may be helpful in some instances — consider speaking with your doctor or working with a dietitian to determine the necessity and the use of these!
Need some examples of what a high-fiber day of eating might look like? Sneak a peak below. Remember, these are just examples! Portion sizes aren’t included since we all require different amounts of food.
Example of High Fiber Eating Plans:
Day 1:
Breakfast: 1/2 cup old-fashioned oats with 1 tbsp chia seeds, 1 tbsp sliced almonds, 1/4 cup raspberries; 2 eggs on the side.
Lunch: Veggie and lentil stew
Snack: Pear, Greek yogurt, peanut butter
Dinner: Chicken and veggie stir fry with brown rice
Day 2:
Breakfast: Chocolate chia seed pudding topped with pomegranate seeds
Lunch: Cobb salad with chickpeas, and a side of strawberries
Snack: Popcorn, dark chocolate, pumpkin seeds
Dinner: Whole wheat pasta with marinara sauce, broccoli and chicken sausage; side salad of greens, shredded carrot, cucumber, tomato
In need of some yummy meals to amp up your fiber intake? Check out my Simple Staples ebook for 26 recipes that are packed with nourishing, fiber-rich foods that you will LOVE — the Creamy Chocolate Chia Seed Pudding is a personal fav 😉