Importance of fiber in your diet
Research states, “9 out of 10 Americans are not eating enough fiber”. That number is very alarming especially when you think how important fiber is to our overall health and wellbeing. Usually, when we are constipated, we think about adding fiber to our diet. Yes, fiber helps with constipation, but it does much more than that.
Benefits of fiber
Fiber helps “to maintain a healthy weight and lowers the risk of diabetes, heart disease and some types of cancers.” Fiber promotes a healthy gut by helping healthy bacteria to fight off harmful viruses. It also promotes a strong immune system and regulates digestion.
There are two types of fiber, soluble and insoluble. Soluble fiber dissolves into a gel-like consistency which may help to reduce cholesterol and control blood sugar. This type of fiber gets eaten up by the “good” gut bacteria which also nourishes the colon.
Insoluble fiber helps to bulk up stools. Drinking plenty of water helps fiber to work better, makes the stool softer, which aids in the elimination and prevention of constipation. Many fruits and vegetables contain both types of fiber, so try to consume a variety of them.
Fiber helps “to maintain a healthy weight and lowers the risk of diabetes, heart disease and some types of cancers.”
What happens when I don’t get enough fiber?
When we don’t get enough fiber, we experience constipation, bloating, and weight gain. We also increase our risk of contracting a chronic disease. Fiber needs are based on age and gender. The minimal daily amount of fiber for females is 21 grams and 30 grams for males. Research suggests that most Americans don’t consume half the recommended daily fiber amount.
How can we fix this urgent problem?
First, we can use a food tracking app to monitor our daily fiber intake. You can keep track of your fiber intake by using a food tracker such as MyfitnessPal - www.myfitnesspal.com
Eat cereals high in fiber and add berries or fruit to oatmeal and yogurt.
Replace white grains and pasta with whole wheat. Whole wheat contains more nutrients and fiber than refined grains. When shopping, make sure whole wheat or whole grain is the first ingredient on the label.
Eat five or more servings of fruits and vegetables daily and leave the skin on if edible. Lentils, beans, peas, and nuts are also great sources of fiber. While cooking, add extra vegetables to pasta and soup dishes.
“Adding fresh fruits and vegetables during snacking is another great way to reach your recommended fiber amount”
Fruits such as berries are a good source of dietary fiber and are rich in flavonoids, which are powerful antioxidants and heart-healthy. They help protect our bodies from toxins, stressors, and they have good anti-inflammatory properties. Blueberries, raspberries, and strawberries are easy to incorporate into your diet by adding them to cereal, low-fat yogurt, or smoothies.
Remember those veggies your mother tried to get you to eat when you were little? Guess what, those leafy greens such as collard greens, turnip greens, spinach, kale and romaine lettuce are in fact great sources of dietary fiber. As a side note, some of these foods are high in potassium and may be harmful to people with kidney disease, so speak with your healthcare provider before consuming a diet rich in potassium.
Summary
“Fiber helps to prevent stomach problems and keep our system in balance”
When increasing your fiber intake, go slow to avoid a sudden increase of gas, abdominal bloating, and discomfort. Hopefully, I have provided you with some helpful tips on how to incorporate fiber into your daily meals.
Don't forget to focus on exercise and mobility, along with great eating habits.
Exercise helps to reduce heart disease, maintains a healthy weight and increases our mood. Use cardio for heart health and weights for bone and muscle strength.
You should use an activity tracker when exercising so check out the Fitbit Inspire 2 Health & Fitness Tracker – https://amzn.to/3kz8aNu
Helpful links
Here are some helpful links to learn more about increasing your fiber intake;
Healthy eating High-Fiber Foods - Authors: Lawrence Robinson and Robert Segal, MA - www.helpguide.org
Nutrition and healthy eating - www.mayoclinic.org
