Tag: Fiber

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Why I Am a Fiber Enthusiast

There always seems to be some new discovery in the world of health and nutrition, doesn’t there? Every so often, we hear about a new and exotic ingredient that can solve all our healthcare woes and help us finally slim down and enjoy optimal health. But what if the most effective solutions aren’t new at all?

I assert that fiber is one of the familiar ingredients we’ve highly underestimated in our society. While we’ve been searching for the newest and greatest health-promoting ingredients, fiber has been waiting around and hoping we’d slow down and notice its incredible health qualities. Unfortunately, 95% of Americans don’t get enough fiber in our daily diets. In fact, few of us come close to the recommended 20-30 grams of fiber we should be eating every day.

If you don’t know what fiber can do for your health and weight goals, you’re in for a surprise! Here are a few of the top reasons why I am now a fiber enthusiast.

Fiber Helps Maintain a Healthy Weight

Who doesn’t want to have an easier time maintaining a healthy weight? The battle of the bulge is a challenging one for many of us, which is why we should try to consume the recommended amount of fiber every day.

Foods that are high in fiber tend to fill us up more effectively than foods with little to no fiber. So if your current diet leaves you feeling famished all day long, the secret may be as simple as eating more fiber! High-fiber foods also tend to have fewer calories than the same volume of low-fiber foods.

Fiber Helps Lower Cholesterol Levels

It’s no secret that keeping your cholesterol within a healthy range can be challenging as you grow older But fiber can help. Studies reveal that foods high in soluble fiber (such as flaxseed, beans and oats), may lower “bad” cholesterol (low-density lipoprotein) and total blood cholesterol levels. It may even help reduce inflammation and blood pressure while it’s at it!

Fiber Normalizes Bowel Movements

Nobody likes to talk about their bowel habits, but if you struggle to stay regular, it’s time to eat more fiber! Dietary fiber softens the stool and increases its weight and size so it passes more easily. Eating sufficient fiber can also help you out if you tend to get diarrhea often because it absorbs the excess water.

Fiber Helps Control Blood Sugar

If you’re diabetic or pre-diabetic, eating high-fiber foods can slow down your body’s absorption of sugar and help control your blood sugar levels. If you don’t have diabetes, eating a healthy diet that includes sufficient insoluble fiber may help prevent you from developing the disease in the first place!

Fiber May Prevent Certain Diseases

We are all destined to die sometime, but that doesn’t mean we can’t fight for greater longevity. Consuming dietary fiber (especially cereal fiber) is associated with a reduced risk of death from certain diseases (such as cancer and cardiovascular disease).

How Much Fiber You Should Take

Here are daily fiber intake recommendations for adults (as provided by The Institute of Medicine):

  • Men (ages 50 or younger): 38 grams/day
  • Men (Ages 51 and older): 30 grams/day
  • Women (Ages 50 or younger): 25 grams/day
  • Women (ages 51 or older): 21 grams/day

You can determine how much fiber you’re getting each day by looking at food labels and looking up the nutrition information of foods that aren’t prepackaged (such as produce).

Good Sources of Fiber

There are a lot of delicious sources of fiber you can turn to if you need to increase your intake. They include:

  • Nuts and seeds
  • Whole-grain products
  • Vegetables
  • Fruits
  • Peas, beans and other legumes

It’s best to get your fiber from whole foods whenever possible. If you’re ready to start experiencing the many health benefits fiber can offer, start digging in to healthy, fiber-rich foods today!

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Incorporating Fiber in Your Diet in Inventive and Fun Ways

Fiber is a carbohydrate. Over the last several decades, carbs experienced unfair protest and aversion. As with most food groups, there exist both good and bad carbohydrates. Fiber represents the beneficial form of the food group, and dieters should not avoid it.

Plants are home to fiber. A diet of fruits, vegetables, nuts, seeds, legumes, and whole grains is fiber-rich. The primary benefit of a fiber-rich diet is glycemic control, or the slowing of glucose production after meals.

How much fiber do you consume every day? If you are like other Americans, you are not getting enough fiber. Therefore, try getting a little creative in your meal planning. There are several ways to include more fiber in your diet with little effort.

Lentils and Legumes 

Lentils and legumes are excellent plant foods. Grouped with peas and beans, these foods are high in protein and fiber. Additionally, they contain various nutrients, such as:

  • Iron 
  • Potassium 
  • Folate 
  • Phosphorus

As vegetables are high in fiber and protein and low in fat, they can act as a substitute for meat, like in a black bean burger. Additionally, it is nothing to toss some lentils and legumes into a salad, soup, dip, or egg dish.

Flour Alternatives 

White flour is a staple in baking, but it is often stripped of any nutritional value. Many grocery chains carry white flour alternatives, including:

  • Almond flour 
  • Oat flour 
  • Brown rice flour 
  • Chickpea flour 
  • Whole grain flour 
  • Coconut flour

While there are white flour alternatives, understand they are not equal substitutes. If you want to use healthy, fiber-rich flour, find recipes for the alternatives.

Nuts and Seeds 

Nuts and seeds are excellent sources of fiber, and they are easy to add to recipes and meals. You can add chopped nuts to cereals or salads. Additionally, you can use almonds, cashews, or other nuts to create a coating for chicken or other proteins. You can also find various seed and nut butter for healthier spreads or add the items to smoothies and yogurts.

Starches 

Many people avoid starches, especially if they have diabetes. Rice, pasta, cereal, and bread can be dangerous for some people. Still, there are healthier starches to ensure adequate fiber intake, including:

  • Bulgur 
  • Barley 
  • Oats 
  • Quinoa 
  • Teff 
  • Wild rice 
  • Farro 
  • Millet

Snacks

What are your go-to snacks? Many people opt for crackers, sweets, or potato chips when on the go. Unfortunately, conventional snacks are often overly processed and lack nutritional merit.

If you want to up your fiber intake, consider purchasing more natural foods. Some healthy and fiber-rich options include:

  • Nuts 
  • Seeds 
  • Veggies and dip 

Pasta Swaps

Many people love pasta. Unfortunately, traditional kinds of pasta are not healthy carbs. For the real pasta lover, consider trying pasta made from whole grain. There are other more unique pastas you can try, including those made from black beans, lentils, chickpeas, or brown rice.

Including more fiber in your diet requires a new understanding of carbohydrates. Not all carbs are equal. However, fiber is essential and necessary to every diet. Thankfully, there are several inventive and fun ways to incorporate the essential nutrient.