If you’re active on social media, you may have noticed fiber is having a moment. When food trends emerge, it can be hard to determine what’s healthy versus hype. In this case, the answer is clear.
“Fiber is a plant-sourced nutrient that’s essential for our bodies and plays an important role in optimizing health,” says Jessica Herrmann, RD, CD, a clinical dietitian with ThedaCare. “Consuming adequate fiber from a variety of sources can have profound benefits for your gut, cardiovascular system, blood sugar regulation and weight management.”
A whopping 95% of people don’t get enough fiber, according to the National Institutes of Health. Now that we’ve determined that upping your fiber intake is a worthwhile pursuit, we’re sharing ideas for how to get started.
Benefits of Fiber
The Academy of Nutrition and Dietetics shares a more in-depth look at how fiber can benefit your health:
- Heart disease: Fiber may help prevent heart disease by helping reduce cholesterol.
- Weight management: Fiber slows digestion, helping you feel full longer. Foods that are higher in dietary fiber often are lower in calories as well.
- Diabetes: Because fiber slows digestion, it also may help with blood sugar control. This is particularly important with diabetes.
- Digestive issues: Fiber may help improve the frequency of bowel movements. The nutrient also helps contribute to better gut health.
- Cancer: Consuming adequate fiber may decrease your chances of developing certain types of cancer, especially colorectal cancer, according to the American Cancer Society.
Fiber Goals
Fiber comes from several food sources. These include:
- Grains
- Vegetables
- Fruits
- Seeds
- Legumes
Daily, women should strive for 25 grams of fiber, while men should aim for 38 grams. Kids can take in up to 25 grams of fiber per day, according to the American Academy of Pediatrics. Ensuring kids eat five servings of fruits and veggies per day, along with whole grains, will help them meet that goal, the group says.
“If you’re getting minimal fiber in your diet, increase your intake gradually,” Herrmann says. “Your gut needs time to adapt to consistent fiber intake. Adopting a high-fiber diet all at once may contribute to constipation, diarrhea, excess gas or abdominal bloating.”
7 Ways to Up Fiber Intake
Herrmann shares tips and guidelines for increasing your fiber intake.
- Prioritize whole food sources over fiber supplements or fiber-fortified beverages.
- Diversify your snacks. Try roasted chickpeas, edamame, popcorn, almonds, pistachios, or dried fruits such as apricots or mango.
- Swap out everyday ingredients to include whole-grain sources. Choose whole-grain bread and pasta, brown or wild rice, quinoa, wheat berries and higher-fiber cereals (4 grams of fiber or more per serving).
- Aim to satisfy with varying textures and flavors. A naturally colorful plate is likely a fiber-rich plate. Add sliced tomatoes, cucumbers and hummus to your turkey sandwich at lunchtime. Sprinkle walnuts and plump blueberries on your morning bowl of cereal. Chop up and combine equal parts bell pepper, red onion, mango and avocado to serve as a makeshift salsa alongside grilled chicken or salmon. Top your yogurt with mixed berries, sliced almonds, honey and chia seeds.
- Think whole foods, not necessarily in their whole form. A glass of 100% orange juice with pulp packs some fiber. On-the-go fruit and vegetable blend pouches offer an easy way to increase fiber consumption for kids. Try homemade blended soups such as a carrot, sweet potato and ginger, or pair creamy tomato soup with a panini. Combine equal parts milk of your choice, frozen fruit, and fresh or frozen spinach or kale in a blender with a spoonful or two of yogurt for a refreshing, fiber-rich smoothie.
- Variety matters. Emerging research shows it’s important to get fiber from a variety of sources. Stock your kitchen with various plant-based foods in all forms. This includes dried, fresh and frozen options that you can rotate through before your next grocery trip.
- Drink adequate fluids. Taking in fiber without enough fluid could compromise bowel regularity and cause constipation. For many adults, eight cups of fluid daily will suffice. Water is best.
Here to Help
Increasing your fiber intake isn’t as daunting as you might think. Once you get started, you’ll likely find you enjoy eating a new variety of foods.
If you need a personalized approach, the ThedaCare Outpatient Nutrition and Diabetes Education team is here for you. To connect with a registered dietitian, ask your doctor for a referral.
Schedule a primary care appointment to discuss nutrition, weight management and preventive care.
