Fiber is one of the most overlooked nutrients in the American diet, despite its vital role in health. According to the period 2020 to 2025 Dietary Guidelines for Americans (DGA), more than 95% of women and 97% of men do not meet their daily fiber recommendations. In fact, the average American only encounters about 58% daily fiber recommendations. Still, as Rhyan Geigervegetable nutritionist at Phoenix Vegan Dietitian told Yahoo Life: “Fiber is a source of energy for our health.” It is a key element in helping us stay full and provides numerous health benefits, such as improving digestion, improving gut health and promoting regular bowel movements.
Fiber also helps manage certain health conditions by stabilizing blood sugar levels and reducing LDL, also known as “bad” cholesterol, thereby reducing the risk of cardiovascular disease, diabetes and colorectal cancer.
With most American adults missing out on fiber-rich vegetables, fruits, and whole grains, Yahoo Life asked nutritionists for tips on how you can better meet your fiber needs.
What is fiber and why can’t people get enough of it?
Fiber is the indigestible part of a plant and comes in two main types: soluble and insoluble fiber. Soluble fiber, found in oats, apples, beans and psyllium husk, dissolves in water and forms a gel, which helps slow digestion, lower cholesterol and better control blood sugar levels. Insoluble fiber, found in whole grains, leafy greens, nuts, seeds, and fruits with edible skins, adds bulk to stool and helps food pass through the digestive tract.
Although fiber is abundant in plant foods, experts say there are several reasons why people don’t get enough. Fruits and vegetables are often overlooked due to personal taste preferences, time constraints or lack of access. Meanwhile, convenience foods, fast casual and restaurants typically lack fiber-rich options, especially in the form of whole grains, according to the nutritionist. Lauren Harris-Pincusfounder of NutritionStarringYOU.com and author of The Everything Easy Pre-Diabetes Cookbook. A common fear of carbohydrates, plus fad diets that eliminate fiber-rich grains, contribute to fiber loss. deficit.
As Sarah Schlichternutritionist and specialist in family nutrition at Belly Bucket Listtold Yahoo Life: “Carbohydrates are not created equal, and carbohydrates, such as fruits, vegetables, whole grains, legumes, and legumes, are some of the main sources of fiber in the diet.”
How much fiber do you need?
O 2020 to 2025 Dietary Guidelines for Americans recommends eating 14 grams of fiber for every 1,000 calories, which equates to about 25 grams for women and 38 grams for men up to age 50. For adults over age 51, daily fiber recommendations are reduced to 22 grams for women and 28 grams for men.
As with most nutrients, the exact amount of fiber varies depending on each individual’s needs. For example, some people with certain gastrointestinal conditions, such as irritable bowel syndrome or intestinal obstruction, may need less fiber, while others, including pregnant or very active people, may need more.
6 ways to include more fiber in your diet
Harris-Pincus told Yahoo Life: “Choosing foods that are naturally high in fiber, such as fruits, vegetables, nuts, beans, seeds, and whole grains, is the best way to increase your intake while benefiting from the vitamins, minerals , antioxidants and phytonutrients contained in these foods. nutrient-rich choices. Here are nutritionists’ favorite tips for adding more fiber to your diet:
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Start your day with oatmeal or another fiber-rich cereal. Not only does a cup of cooked oatmeal contain 4 grams of fiber, according to Schlichter, but adding fiber-rich toppings — like fruit, nuts like walnuts and almonds, or seeds including chia, flax and pumpkin — can increase the amount of fiber. . and other nutrients, including protein and healthy fats, in your bowl.
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Make friends with beans (and all legumes). “Canned beans are an economic fiber star,” says Schlichter. Just half a cup of canned beans can add 5 to 9 grams of fiber to your diet. They are extremely versatile and can be added to dishes such as salads, stir-fries, smoothies and tacos. Geiger suggests adding mashed beans to oatmeal for a powerful breakfast. But if you prefer crunchy snacks, Harris-Pincus recommends trying roasted chickpeas or edamame, which contain about 5 grams of fiber per ⅓ cup.
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Opt for whole grains. “Swapping white pasta for whole-wheat pasta, or even adding half a legume-based pasta to your favorite pasta, can also help increase your fiber intake,” says Schlichter. Whole grains include the entire seed and bran, which means they contain more protein and fiber than grains that go through the refining process.
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Try a meat-free meal. Because fiber is primarily found in plant-based foods, Geiger recommends eating plant-based meals a few times a week to help increase the amount of vegetables consumed. Choose a lentil chili, a portobello mushroom burger on a whole wheat bun or a tofu, broccoli and quinoa stir-fry.
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Fruit and vegetable snack. It is generally recommended to add them to your meals. However, Schlichter recommends taking advantage of snacking to get more fresh, canned, or frozen fruits and vegetables. Try pineapple with cottage cheese, bell pepper slices and ranch dressing, or apple with peanut butter. Small but mighty berries—like raspberries and blackberries—pack 8 grams of fiber per cup.
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Drink your fiber. If you’re struggling to meet your fiber needs through food, consider drinking a low-sugar prebiotic soda like Olipop, which provides 9 grams of prebiotic fiber, just 2 to 5 grams of sugar, and a maximum of 50 calories per can. “This is an excellent source of fiber to help you reach your goals while enjoying a refreshing drink,” says Harris-Pincus.
“Fiber is a nutrient where a little goes a long way,” notes Schlichter. “Getting enough fiber can make a big difference in how you feel, as well as your overall health.”
But before you start, experts recommend gradually adding more fiber to your meals. “If you’re not used to including fiber-rich foods in your daily diet, start slowly to allow your tummy to adapt and avoid any gastrointestinal upset,” warns Harris-Pincus. Geiger recommends adding about five additional grams daily. Adding too much fiber too quickly can cause bloating, gas, abdominal cramps and constipation. Also, make sure you get enough water to aid digestion.
Maxine Yeung is a certified nutritionist and health and wellness coach.
