As a nutrition professional, I am finding more and more reasons to educate clients on the importance of a fiber-rich diet. With nearly 40% of Americans failing to eat enough fiber in their daily diet and only 5% meeting the Institute of Medicine’s recommended targets for men and women, there seems to be an ongoing and serious deficiency in this superfood. I am not sure if there is a lack of education and knowledge on why we need to meet a daily fiber intake, or maybe it is a complete disregard for its importance. The bottom line is that fiber packs many health benefits and shouldn’t be ignored as an unimportant or untracked nutrient.
WHAT IS FIBER?
- Fiber is classified as soluble (dissolvable) and insoluble (undissolvable)
- Found in many food sources
- Undigestable and unabsorbable
- Fiber travels through the stomach then into the small intestine and colon
BENEFITS OF A FIBER-RICH DIET
Did you know that fiber carries tons of benefits?
- Normalizes bowel movements
- Promotes bowel and GI health
- Improves immune function
- Reduces the risk of colitis and hemorrhoids
- Controls acidity (pH) levels in the intestines
- Protects against heart-related disease
- Reduces cholesterol levels
- Controls blood sugar levels, and slows the absorption of sugars
- Helps in reaching a healthy weight
- Promotes longevity and total body wellness
RECOMMENDED FIBER INTAKES
Men (50 years or younger) = 38 grans
Men (51 years or older) = 30 grams
Women (50 years or younger) = 25 grams
Women (51 years or older) = 21 grams
FIBER-RICH SOURCES
Adding soluble fiber is easy, start by incorporating…
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- kidney beans
- pinto beans
- brussel sprouts
- peas
- carrots
- barley
- broccoli
- spinach
- zucchini
- apples
- oranges
- grapefruit
- grapes
- prunes
- Oatmeal
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And adding insoluble fiber is just as simple by having…
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- vegetables –> dark green leafy ones are very rich
- root vegetable skins
- fruit skins
- cauliflower
- green beans
- potatoes
- whole-wheat sources
- wheat bran
- corn bran
- nuts
- Seeds
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QUICK TIPS FOR MEETING YOUR DAILY FIBER INTAKE
- Work on starting your day off with a high-fiber breakfast cereal
- Make sure you are eating your fruits and your veggies
- Opt for whole grains
- Use more legumes in your cooking
- Focus on snacking from a healthier, fiber-rich perspective
Interested in learning more? Click here to check out the 2017 American Journal of Lifestyle Medicine publication, Closing America’s Fiber Intake Gap
Aubree “Aubs” Shofner
Nutrition Professional
[email protected]
Balanced Body Foods