Compared to protein or omega-3 fatty acids, fiber may not always be the most exciting topic in nutrition. It’s really important, though.
Because most of us eat very little fiber, “Nutrients of concern” Based on data from the U.S. Department of Agriculture since 2005.
There are good reasons to be concerned about fiber. only about 5% of Americans Meet recommended minimum daily fiber requirements.
The average North American only eats about 17 grams per day when they need more stuff like this 25 to 35 grams.
There are many reasons why fiber is important for health.
For beginners it helps control blood sugar, protect your heart, Helps reduce the risk of colorectal cancerhelping you achieve and maintain healthy weightand has been proven Reduce risk of death.
If all this makes you say “pass the oatmeal,” we understand.
Here’s what you need to know about dietary fiber and how to make sure you’re getting enough fiber in your daily diet.
Learn about dietary fiber
In short, dietary fiber is a type of carbohydrate Our bodies cannot digest it completely. It is found in plant foods.
Unlike sugar, fat, and protein, fiber Passed through our system virtually intact. But even if we can’t break it down to use it as energy High fiber recipes Doing a lot of good within us.
Soluble Fiber vs. Insoluble Fiber: Know the Differences
So, what is the role of fiber? There are two main types of fiber: soluble fiber and insoluble fiber. While both are important, they work differently.
Soluble fiber, found in oats, barley, beans, lentils, peas, apples and citrus fruits, acts like a little sponge in your digestive system. When it comes into contact with water, it absorbs the water and form a gel-like substance That:
- slow down sugar absorption. Soluble fiber helps prevent blood sugar spikes, which is great for people with type 2 diabetes or anyone who wants to keep energy levels stable.
- Lower bad cholesterol. Soluble dietary fiber prevents cholesterol particles from adhering. Eat 5-More than 10 grams Can help lower low-density lipoprotein (LDL) and improve heart health.
- Increases satiety. Gels formed from foods rich in dietary fiber can help you Feeling full for longer. This helps with weight control.
Insoluble fiber in food, on the other hand, does not dissolve in water. it almost passes through your intestines when it enters your body.
It’s like a natural broom in your gut that helps you move things around, Help constipation. you can find it Found in whole grains, legumes, and vegetables—especially leafy greens and roots.
health benefits of fiber
Fiber is an important part of a healthy diet and provides Various health benefits. Meeting your daily fiber needs may help:
as recently research showseating more fiber may even help you lose some weight.
fiber type
It’s easy to overestimate the amount of fiber you consume in a day. Some people eat a salad or an apple and cross fiber off the list of foods they eat today.
To get the amount of fiber you need, you need to eat a variety of fiber-rich foods throughout the day.
Here are details on what foods to include in your diet to meet your daily fiber needs:
- beans: Legumes include beans, lentils, chickpeas, soybeans and peas. One cup of cooked lentils provides More than 15 grams of fiber.
- fruit: Berries, pears, apples and other fruits are rich in fiber. A medium apple with skin on is approx. 4.5 grams fiber.
- vegetable: Artichokes, Brussels sprouts, broccoli and many other vegetables All are high in fiber. For example, a medium avocado has more than 13 grams fiber.
- Whole grains: Brown rice and quinoa are great options for increasing your daily fiber intake. One cup of cooked quinoa provides approx. 5.2 grams fiber.
- Nuts and seeds: Almonds, chia seeds, pistachios, and sunflower seeds are all high in fiber. A quarter cup of almonds contains approximately 3.5 grams.
When you go grocery shopping, don’t forget to check nutrition labels. You won’t find the same fiber content in white bread Just like whole wheat breadFor example.
Knowing the fiber content of each item in your shopping cart will help you make better choices to ensure you’re getting enough fiber-rich foods.
How much fiber do you need each day?
Adults need at least 21 to 38 grams Fiber, depending on age and gender, to keep your body happy and healthy.
To meet your daily fiber needs, Institute of Medicine (IOM) The recommended daily intake is as follows:
- children: 19-25 grams per day
- female: 21-26 grams per day
- Men: 30-38 grams per day
Also read: Are you getting enough fiber? Get your fiber score
What does fiber look like throughout the day?
If you’re a newbie, meeting your minimum daily fiber needs can feel a little daunting. The good news is that it’s not rocket science.
So, what does 30 grams of fiber look like? Here is a sample meal plan that adds up to more than 40 grams of fiber per day:
breakfast
- 1/2 cup rolled oats, cooked with water or plant-based milk (8 g)
- 1 cup berries (7 g)
- 1/4 cup chopped almonds (3 g)
Lunch
A large salad:
- 2 cups mixed vegetables (0.8 g)
- 1 cup cooked chickpeas (13 g)
- 1/2 cup chopped carrots (1.7 g)
dinner
- Salmon with 1 cup roasted Brussels sprouts (6 g)
- 1 cup quinoa (5 g)
sure Adjust portion size and ingredients are based on your preference. If you need to manually calculate how much fiber you eat, use a nutrition and food tracking app such as my fitness partner Probably your best option.
Also read: 8 high-fiber meals to support weight loss
Frequently asked questions
How do I make sure I have enough fiber?
Take every opportunity to add fiber-rich foods to your plate. Eat fruits, vegetables, whole grains and legumes. Keep a food diary or use my fitness partner App to track your intake and see your dietary fiber grams total.
What are the signs or symptoms of fiber deficiency?
Considering that 95% of Americans don’t get enough fiber, you probably don’t need any sign to know that you need to get more fiber. But if you’ve ever struggled constipatewhich suggests you might be able to use more fiber.
How do I make sure I hit my protein goal and get enough fiber without going over my calorie goal?
MyFitnessPal registered dietitian Katherine Basbaum says smart choices make this entirely doable. “Include high-fiber, low-calorie vegetables like broccoli, spinach and carrots into your meals,” she says. If possible, choose fiber-rich whole grains over refined grains. To meet both protein and fiber goals, Busbaum recommends including beans and lentils. “They’re high in fiber and also provide protein to keep you full,” she says. For snacks, choose lower-calorie options such as apples and berries.
Can I get too much fiber?
Some people eat too much when switching to a high-fiber diet. They try to increase fiber too quickly, which can lead to Gas, bloating, and cramping. So, take your time and gradually increase the amount of fiber you consume. Janese Laster, MD and MyFitnessPal scientific advisory board Members recommend increasing fiber intake by 5 grams per week until reaching 25 grams (women) or 38 grams (men).
Should I take fiber supplements?
As with any supplement, you need to consult your doctor. If you truly cannot meet your fiber needs through diet alone, supplements may help. Your doctor can help you choose the right type and amount of fiber for your specific situation.
Originally published January 9, 2019; updated July 22, 2024
