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What’s the hype about fiber? Aside from being something cereal boxes claim to have plenty of, what does it actually do? And how much of it do we really need? Our US Dietician Madeleine takes a deep dive, and offers some quick tips on hitting your daily recommended amount.
Dietary fiber comes from plant-based foods, and most of which provide a combination of both soluble (meaning it dissolves) and insoluble fiber. Both forms of fiber help our body in maintaining healthy blood sugar, regularity, gut health, and cholesterol levels.
Soluble fiber helps control blood sugar by dissolving in water to form a gel-like substance in our gut, which slows down the process of digestion and thus the absorption of glucose. This allows for a slow release of glucose into the bloodstream rather than a quick spike. When it comes to maintaining healthy cholesterol levels, soluble fiber also helps us by binding to cholesterol in the intestines thus preventing it from being reabsorbed by the body.
Insoluble fiber helps to increase insulin sensitivity. Fiber also plays an important role in nourishing our microbiome, as well as promoting healthy bowel movements by adding bulk to stool.
It is estimated that 95% of Americans are not consuming the daily recommended amount of fiber; but how much fiber should we be eating?
Adults should be consuming 14 grams of fiber for every 1,000 calories they consume, which comes to anywhere from 25 to 38 grams per day.
Seeds are an easy way to boost your fiber intake. Just 2 tbsp of chia seeds provides about 10g of fiber, as well as other important nutrients like omega-3 fatty acids.
Seeds can be added to things like smoothies, oatmeal, yogurt bowls, and even savory dishes like toasts, salads and soups! Some popular seed choices include pumpkin seeds, hemp seeds, ground flaxseeds and chia seeds.
Stews & sauces can be an ingredient to incorporate a variety of vegetables into your meal. While a vegetable based stew or sauce already includes some fiber, you can significantly boost the fiber content by adding beans.
Beans (and legumes like lentils) add fiber, protein, and texture to your stews, helping to create a more balanced and filling meal.
Some vegetables have more fiber than others. Variety is essential to our vegetable and fruit intake, so consider adding some of these fiber rich options to your rotation:
Artichoke, broccoli, cauliflower, winter squash, brussel sprouts, avocado, raspberries, blackberries, pears, guava, and mango. You can find a more extensive list here.
When you are reaching for a grain such as pasta, bread, tortillas, etc. try out a whole grain alternative. Selecting a whole grain option at least 50% of the time is an important part of meeting your fiber goals.
Grains like quinoa, oats, barley and millet are also fantastic grain options to incorporate into your meals.
Some of your favorite snack options might have more fiber than you realized; popcorn contains 5.8g of fiber per 3 cup serving!
Other great fiber rich options include whole grain crackers and trail mixes made of nuts and dried fruit.
Did you know our Black Edition Ready-to-drink contains 6g of dietary fiber per bottle? A super easy way to work towards your fiber goal, alongside plenty of protein and essential nutrients!
Written by Madeline RDN, CDN
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