Doesn't it seem like all the talk these days is about how you shouldn't eat too many carbs, how your diet should be packed with protein, and how you should increase your intake of healthy fats? While these are not all necessarily bad (or good), there is one overlooked food component that carries some the most powerful health benefits - fiber.
Fiber is a component of some foods, categorized as either soluble or insoluble, and is found in plant-based foods such as fruits, vegetables, grains, and beans/legumes. Soluble fiber absorbs water and can help lower cholesterol, while insoluble fiber helps to move digested food through the intestines and promotes gut health.
The benefits of eating fibrous foods has been extensively researched and are found to have positive impacts on diabetes, heart disease, certain types of cancers, and gastrointestinal disorders, but most Americans fail to meet the minimum daily recommended intake.
According the the USDA's Dietary Guidelines for Americans 2020-2025, fiber is classified as a "dietary component of pubic health concern" due to the health risks associated with under consumption. Additionally, the guidelines report that adult women should consume 22-25 grams (g) and adult men 28-35g of fiber per day depending on age.
Not sure where to start? Below are some of my favorite, simple ways to eat more fiber. Want to learn more? Check out Fiber: A Deep Dive.
*Pro tip: to avoid any gastrointestinal issues, (gas, bloating, cramps) don't increase your fiber intake too fast. Gradually increase fiber containing foods in your diet over the span of about 2 weeks. Try including one additional fiber containing food every couple of days.
Switch to whole grain pasta (~7g per 2oz) and breads (~3g per 1 slice). *Pro tip: a good starting point is to use half whole grain and half white/refined pasta
Trade in the white rice for brown rice (or half and half)
Add flax seeds (~3g per 1Tbsp) to yogurt, smoothies, or oatmeal
Blend a banana and chia seeds (~6g per 1Tbsp) with your favorite protein powder/shake or in a a smoothie.
Bake or air fry chickpeas (~17g per 1/2 cup) and season with salt (light:) and chili powder for a snack *Pro tip: make a large batch and portion in zip lock backs - store up to 5 days before tossing
Add avocado (~5g fiber per half) to a salad or sandwich, or make guacamole to dip veggies
Start your morning with a bowl of oatmeal (4g per 1 cup cooked) - add flax or chia seeds and your favorite fruit. *Pro tip: pre-make overnight oats that are ready to go any time of day
Pop some fresh popcorn (1g per cup) for an afternoon or evening snack
Make your own acai bowl (~6g per 1 packet) - add nuts (~1g per 10 nuts) and/or nut butter (~2g per 2Tbsp), fresh/frozen fruits, and flax or chia seeds. *Pro tip: if short on time, grab a pre-made bowl from the grocery or your favorite shop (7g per bowl)
Grab a pack of Larabar (4-6g per bar) or RX Bars (5g per bar) for a quick on-the-go snack
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