Facts on Fiber
Feed your brain on facts about fiber. Chances are you are well aware of the recommendation to increase fiber in your diet. You may even track your fiber intake on a daily basis. However, I am going to address some important concepts about fiber and why it is important to include an adequate amount in your diet. Fiber, a carbohydrate, goes undigested through your system and plays an important role in your health.
1. What is fiber?
Fiber is a nonstarch polysaccharide (carbohydrate) that cannot be broken down during digestion because we lack the enzymes necessary to break them down. Therefore, it is not a source of energy. Yet it is a substance that is very important for us to include in our diets
2. How much fiber should a person consume in a day?
An adult female should consume at least 25 grams fiber/day and an adult male should consume at least 38 grams fiber/day. For children and older adults the recommended daily intake is 14 grams per 1000 Calories. However, health benefits have been shown with intakes greater than 14 grams of fiber per day. So if you currently only get <5 grams/day work your way up slowly and with realistic goals for yourself. Small steps ultimately lead to big leaps.
3. What are some of the highest fiber containing foods? (You will be surprised!!)
Split peas- 16 grams per cup, cooked
Black Beans- 15 grams per cup, cooked
Dried figs- 14.5 grams per cup
Avocados- 10.5 grams per cup, sliced
Lentils- 10 grams per cup, cooked
Raspberries – 8 grams per cup
Chia Seeds- 5.5 grams per tablespoon
4. How does fiber benefit a person?
Consistent adequate fiber intakes reduce the risk of cardiovascular disease, type 2 diabetes, and some cancers. Fiber helps to protect against cardiovascular disease. There is an inverse relationship between fiber and total cholesterol, LDL (bad) cholesterol and triglycerides in the blood, whereas fiber intake is positively associated with HDL (good) cholesterol. These factors play a role in protecting against heart disease. Higher fiber intakes also contribute to lower blood pressure levels, which contributes to a reduced risk for cardiovascular disease. A review of studies published in 2013 found that for every 7 gram increase of fiber/day there was a 9% decrease in cardiovascular risk.
As the number of people with type 2 diabetes has skyrocketed, it is beneficial to know the role fiber can play in reducing one’s risk for the disease. Increased fiber intakes are associated with decreased inflammation, thereby reducing the risk of diabetes. Foods higher in fiber with a low glycemic load promote good health and reduce the risk of diabetes later on. Glycemic load refers to the amount of carbohydrate in a food and how it affects your blood sugar levels.
Eating a high fiber diet contributes to digestive health and reduces painful and embarrassing gut symptoms including heartburn, rumbling, bloating, constipation, and diarrhea.
Another benefit of a high fiber diet involves the prevention of overeating and weight gain. Foods high in fiber help with satiety and the feeling of fullness. Ultimately, eating foods high in fiber helps you to put your fork down and feel satisfied.
Some considerations to keep in mind when increasing fiber intake include: 1) Increase fiber intake SLOWLY or you will notice some unexpected and uncomfortable symptoms of bloating. Don’t go out and buy a protein bar with 12 grams of fiber in it and call it good. You will not feel good after eating it if you are not used to a high fiber intake. 2) Increase water intake as you increase fiber intake.
5. What are some recipes with good sources of fiber?
Whole Wheat Capellini with Mushrooms
30 Minute Roasted Ranch Chickpeas
Orange Raspberry Spinach Salad
In conclusion, fiber is an important component to include in our diets even though it is not considered a nutrient. It is also good to remember to eat a wide variety of foods that are high in fiber. Fiber in whole grain cereals is different from fiber in fruits and thus it is important to remember to eat a balanced diet to maintain optimum health.
Fiber… GO GETCHA SOME!!
Reference
Journal of the Academy of Nutrition and Dietetics. Position of the Academy of Nutrition and Dietetics: Health Implications of Dietary Fiber. Published November 2015.