Are you paying attention to how much fiber you're consuming?
It's important because fiber – the indigestible carbs in the foods we eat – is important not just for digestive health but your overall health as well.
Fiber can:
· Lower cholesterol levels
· Aid weight loss (by slowing digestion to help you feel full for longer, thereby reducing your appetite)
· Reduce the risk of diabetes (by regulating blood sugar levels & insulin production in the body)
· Encourage healthy gut bacteria
· Promote regular bowel movements (by bulking up and softening stool to keep things moving and reduce the time waste remains in the intestines)
· Help you live longer
Perhaps you've heard the myths? That fiber causes diarrhea or constipation? That a bowl of cereal in the morning fulfills your daily quota? Or that all fiber is the same? Not true.
Here are the facts.
Fiber is naturally found in most plant foods. Fiber may also be consumed as a supplement (gummies, powder) or may be added to processed foods, such as snack bars. However, when consumed in whole foods like fruits or vegetables, for example, you also get antioxidants and nutrients your body needs.
Ideally, most adults should be consuming 25 grams of fiber a day (for women), and 38 grams/day (for men). Sadly, most of us don’t even get half that amount.
To increase your fiber intake, try consuming:
· 5 servings of fruit/vegetables a day
· Whole grains (instead of refined or processed)
· Beans – at least once a week
· Nuts, popcorn, or oatmeal bites when reaching for a snack
Eating the right amount of fiber is believed to help guard against diabetes, heart disease, and even cancer. Numerous studies have shown that an increase in fiber consumption is associated with lower levels of these all-too-common diseases.
Also worth mentioning is a little something called resistant starch. Considered a type of dietary fiber, these carbs can have enormous health benefits. We'll cover this topic in the next blog post, so stay tuned!
Could you use some guidance on how best to fit more fiber in your diet? Registered dietitian Jamie Schlifstein in Boca Raton, Florida, can help! Call (561) 558-7786 to get started.