Fiber is an important nutrient in our diet. Fiber is involved in many health promoting functions, including stabilizing blood sugar and lowering cholesterol levels. As an added bonus fiber helps us feel more full and satisfied, plus it tastes yummy!
We know from research that most Americans do not eat enough fiber every day. Average fiber intake for Americans is only 15 grams of fiber a day, while adults need 25-35 grams of fiber daily. Note, your specific needs may vary depending on any health conditions and your lifestyle. Let’s explore what fiber is and foods ideal for reaching your daily fiber recommendations.
Types of Fiber
There are two types of fiber: soluble fiber and insoluble fiber.
Soluble Fiber
Soluble fiber dissolves in water, which creates a soft, gel-like consistency that is found naturally in many foods. Soluble fiber helps slow down digestion and gastric emptying, which leads to feelings of satiety and fullness. The slow down in digestion also helps slow the digestion of carbohydrate foods, which can aid in regulation of blood sugar after a meal. Thanks to its gel-like consistency, soluble fiber can help lower cholesterol by trapping excess fats. The trapped excess fats are passed through us and not absorbed. Foods with high soluble fiber include beans, lentils, oats, chia seeds, artichoke hearts and apples.
Insoluble Fiber
Insoluble fiber is a rough, chewy and crunchy texture that can be found in the skins of many fruits, vegetables, and grains. This type of fiber does not dissolve in water, so it creates bulkage and roughage that helps food pass through our digestive system. Insoluble fiber helps promote regular bowel movements and prevent constipation. Foods with high insoluble fiber are kale, nuts, broccoli, bran, quinoa, and fruits that have edible skins like apples.
Most fruits and vegetables will have both types of fiber, which is another great reason to eat more fruits and veggies every day!
High-Fiber Foods to Include in Your Diet
Some foods with the highest fiber content:
- Beans and legumes (edamame, chickpeas, black beans, kidney beans, lentils, peas)
- Whole grains (bran and bran cereal, oats, brown rice, quinoa, whole grain bread, whole wheat pasta)
- Fresh or dried fruits with skin intact (apples, pears, apricots, raspberries, prunes, avocados)
- Raw or uncooked vegetables, ideally with skin intact (broccoli, brussels sprouts, artichokes, cucumbers, zucchini, potatoes, sweet potatoes, collard greens and kale)
- Nuts and seeds (almonds, pistachios, hazelnuts, pecans)
Research indicates that processed or synthetic fibers (yes, in that bagel with 30 grams of fiber you saw online) may lack the full health benefits of intact fibers that are found naturally in plant foods. These foods can help contribute to daily fiber intake, but should not serve as a replacement for whole foods.
So, even though “fibermaxxing” is a flashy new trend and many processed foods are now being pumped full of fiber, dietitians still recommend sticking to mainly whole foods to meet our fiber needs. If you’ve never heard of fibermaxxing, it is a trend aimed at trying to get the most possible fiber out of every food you eat. While maximizing your fiber intake every day is a great goal, natural food sources are still best.
Everyday Ways to Add Fiber Into Your Meals
Breakfast Ideas:
- Choose high fiber cereals (Fiber One, Grape Nuts, Kashi, All-Bran)
- Make chia pudding with fruit toppings
- Try avocado toast with whole grain bread
- Have oatmeal with fruit and nuts (all types! Steel cut, overnight oats, quick cook)
- Try a Southwest scramble with eggs, black beans, salsa and avocado
- Make a fruit smoothie and add chia seeds or ground flax seeds
Lunch Ideas:
- Eat your sandwiches on a whole grain bread
- Try using hummus as a spread or side with carrots or black bean chips
- Use whole wheat pasta and veggies to make a pasta salad
- Choose soups like chili or lentil soup with beans and vegetables
- Add avocado to your sandwiches and salads
- Make a grain bowl with kale, brown rice and sweet potatoes
Dinner Ideas:
- Any vegetable side dish will have fiber- revisit the high fiber list!
- Find a three-bean salad recipe to serve as a side
- Have a salad or grain bowl for dinner with nuts and pumpkin seeds
- Stuff a pepper or zucchini with brown rice and a protein of your choice
- Incorporate tofu into stir fry and curry dishes
- Use lentil or chickpea pasta for spaghetti nights
What If I Want to Limit Carbs? What If I Don’t Like High Fiber Foods?
Fiber is a type of carbohydrate and will be included on the nutrition facts label. Unlike most other types of starchy and sugary carbohydrates, fiber does not turn into glucose (sugar) in our bodies.
Low-carb diets can restrict fibrous foods, which presents concerns for our health. Getting inadequate fiber long-term can lead to digestive issues, constipation, poor gut health and possibly nutrient deficiencies.
Fiber supplements are available over the counter and can be a way to fill gaps in our diet if fiber intake is limited. Most supplements that are available are made of soluble fiber. Powders generally have the highest fiber content compared to gummies and capsules and are considered to be more efficient. Fiber supplements are helpful for increasing daily fiber intake, but remember they are not a substitution for eating fruits, vegetables, and other whole food sources of fiber
Overall, fiber is a healthy and delicious nutrient that we could all use more of! There are numerous health benefits and don’t forget it helps us feel fuller longer. If high-fiber foods are new to you, it’s important to go slow and gradually increase your fiber intake to avoid undesirable effects like bloating, cramping or constipation.
To learn more about fiber and your nutrition needs, visit our website, or call 984.263.4029 to schedule an appointment with one of our registered dietitians.
