How much do you know about dietary fiber? It’s one of the most essential components of our everyday diets, but one of the most overlooked.
The most well-known benefits of dietary fiber include improved bowel function, intestinal transit and gastrointestinal health. But it has many other benefits as well: It can help with insulin response, decrease high cholesterol, reduce blood pressure and lower your risk of diabetes and heart disease. It can also help with weight management and the feeling of fullness.
When it comes to sources of fiber, the richest sources are whole grain products – i.e. pasta, bread and baked goods – as long as they’re whole grain. Other sources include vegetables, fruits and legumes such as beans, peas, nuts and seeds.
There are two different kinds of fiber: soluble and insoluble. Soluble fiber is a type of fiber that dissolves readily into water. It’s a gel-like substance in the gastrointestinal tract that attracts water. It lowers blood cholesterol and glucose levels. It’s found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.
Insoluble fiber is just the opposite. It does not dissolve in water and provides more bulking benefits in the large intestine. It can be found in whole-wheat flour, wheat bran, nuts, beans and vegetables such as cauliflower, green beans and potatoes.
The trick is to prioritize getting enough of these foods in your diet.
“I think (prioritizing health) can be hard because our society can be based on convenience,” says Heather Buttress, a clinical dietician at Mount Carmel Health System. “We’ve lost touch with our old lifestyle habits. Now, we have more of an on-the-go mentality. People just don’t have enough time to make health a priority. And now, especially (since) restaurants are tripling the size of their portions, health is more important than ever.”
Fortunately, manufacturers are getting on board for fiber consumption, Buttress says. Many manufacturers are adding fiber to cereal, yogurt, baked goods, tortillas, granola bars, fruit juice and more.
In theory, this would make it easier for consumers to meet the daily recommended intake. But multiple studies have shown that Americans are not eating enough fiber on a daily basis. The American average is 15 grams a day, compared to the recommended 25-38 grams. A good source of fiber has to have at least 3 grams of fiber per serving.
But with small steps, our community can grow to be healthier, including these six easy ways to incorporate fiber into your diet:
- Don’t skimp. Incorporating more fiber into your diet can be as easy as eating the skin on the apple or the crust on your bread.
- Make smoothies. Buttress recommends that, if you don’t like whole fruit or vegetables, make smoothies. You can also add a powdered fiber supplement to smoothies, but the recent trend of juicing leaves less nutritional value.
- Make use of grocery stores’ resources. “A lot of grocery stores are hiring a dietician on staff, so don’t hesitate to ask if they have a dietician,” Buttress says. “They can help with incorporating more grocery items that are high in fiber. And now, at stores such as Kroger and Giant Eagle, they have specific labels, such as ‘good source of fiber.’ It’s a good thing to look out for.”
- Branch out – one step at a time. Buttress recommends mixing it up, or switching out only one product. For example, you can mix white rice and brown rice together or just change up one cereal and one type of bread. “Don’t be afraid to try new things,” says Buttress. “We are creatures of habit, so it’s important to branch out when it comes to your dietary habits. Trying new foods you’ve never tried before can make it much more fun.”
- Don’t forget to drink water. You should not be consuming too much fiber without other changes to your diet. “As you increase your fiber intake, you should increase your fluid intake as well,” says Buttress.
- Do your research. Check out the nutrition label while you shop, and look for ingredients such as wheat brans, cellulose, psyllium and pectin. Fiber supplements available include Metamucil and Citrucel. However, “Ideally, if you’re able to consume a regular diet, we encourage that you try to get your fiber through food sources instead of supplements,” Buttress says. And of course, Buttress stresses that every person’s diet and nutrition is individualized based on past medical history, and to talk to your doctor before you start a supplement.
Corinne Murphy is a contributing writer. Feedback welcome at gbishop@cityscenemediagroup.com.
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