Filling Up on Fiber
- September 06, 2011
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- Nutrition Blog
Think you should be eating more fiber? You’re probably right. The average American gets about 15 grams of fiber each day, which is 10 grams less than the recommendation for women and 23 grams less than the recommendation for men. This translates into about 25 grams/day for women and 38 grams/day for men aged 19-50 years. Fiber is found in all plant food sources, such as vegetables, fruits, legumes, nuts and seeds. It is the part of the plant that your body cannot break down and does not digest.
Fiber plays an important role in digestion by promoting normal bowel movements and relieving constipation. It also keeps you healthy by reducing the risk of certain diseases and conditions, such as heart disease, type 2 diabetes, and diverticulitis (inflammation of the intestine). It is classified into two different categories: soluble fiber and insoluble fiber. Soluble fiber partially dissolves in water, while insoluble fiber does not dissolve at all. Soluble fiber is found mainly in oatmeal, psyllium, nuts and seeds, legumes, beans and peas, lentils, apples, pears, and strawberries. Soluble fiber forms a gel when mixed with water in the stomach and small intestine. This type of fiber has been associated with lowering low-density lipoprotein (LDL) or “bad” cholesterol and can help reduce inflammation and blood pressure. Soluble fibers can also help slow the absorption of sugar during digestion, which can help keep glucose levels normal in people with type 2 diabetes. Insoluble fiber is found in whole-wheat flours and bread products, barley, couscous, brown rice, bulgur, whole grain cereals, wheat bran and seeds. Insoluble fiber helps moves food along in your digestive tract and adds bulk and softens stool, which can help in relieving constipation. A diet high in fiber has also been associated with weight loss and maintenance. Think about it? Foods high in fiber take a longer time to chew, which gives your body more time to register when it is actually full. It makes a meal feel more filling and slows digestion so that you feel fuller longer. High fiber foods also tend to be nutrient rich and energy dense – so you’re getting more food for fewer calories!
Adding extra fiber to your diet is not difficult. Remember, however, if you are planning on increasing the fiber in your diet, start slowly. Add more high-fiber foods over the course of a couple weeks – try by starting to add more fiber to one of your meals each day. If increased too quickly, you may experience some intestinal gas, bloating and cramping. Adding it in slowly gives your gut bacteria a chance to adjust to the change. And remember, whenever you increase your fiber intake you should also increase your water intake, as fiber absorbs water.
In order to achieve the greatest benefits, eat a wide variety of high fiber foods. Avoid refined or processed foods (canned fruits and veggies, pulp free juice, white breads and pastas, non whole grain cereals), as the processing has stripped the foods of most its original fiber content. Choose whole fruits and vegetables rather than consuming fruit and vegetable juices. Make the majority of your grain choices whole wheat or whole grain (look for the first ingredient to be either one of these choices). Increase your intake of raw vegetables for snacks and eat more vegetarian dishes, substituting vegetables and legumes for meat more often.
Fiber content of select foods
Almonds – 1 ounce, 3.5 grams of fiber
Apple, with skin – 1 medium, 4.4 grams of fiber
Artichoke, cooked – 1 medium, 10.3 grams of fiber
Banana – 1 medium, 3.1 grams of fiber
Barley, cooked – 1 cup, 6 grams of fiber
Black beans, cooked – 1 cup, 15 grams of fiber
Bran flakes – ¾ cup, 5.3 grams of fiber
Broccoli, boiled – 1 cup, 5.1 grams of fiber
Brown rice, cooked – 1 cup, 3.5 grams of fiber
Brussels sprouts, cooked – 1 cup, 4.1 grams of fiber
Carrot, raw – 1 medium, 1.7 grams of fiber
Lentils, cooked – 1 cup, 15.6 grams of fiber
Pear (with skin) – 1 medium – 5.5 grams of fiber
Peas, cooked – 1 cup, 8.8 grams of fiber
Popcorn, air popped – 3 cups, 3.5 grams of fiber
Raspberries – 1 cup, 8 grams of fiber
Rye bread – 1 slice, 1.9 grams of fiber
Spaghetti, whole-wheat, cooked – 1 cup, 6.2 grams of fiver
Split peas, cooked – 1 cup, 16.3 grams of fiber
How easy is it to get to 25 grams of fiber/day?
Breakfast: ¾ cup bran flakes with skim milk and 1 sliced banana (8.4 grams fiber total)
Snack: 1-cup raspberries (8 grams fiber total)
Lunch: Turkey on 2 slices rye bread with light mayonnaise, tomato slices and lettuce. ½ cup baby carrots (5.5 grams fiber total)
Snack: 3 cups air popped popcorn (3.5 grams fiber total)
Dinner: ½ cup brown rice, 1-cup teriyaki broccoli, 4 oz pork chop (7 grams fiber total)
Total for the day: 32.4 grams (12.4 grams over the recommendation for women!)