Whether you have heart disease, diabetes, or digestive issues, such as constipation or diverticulosis, you probably have been told to follow a high-fiber diet. But what does this mean and how much should you have?
Dietary fiber is found in fruits, vegetables, whole grains, legumes, and nuts. It has amazing benefits – it regulates bowel movements, feeds gut bacteria, reduces inflammation in the gut, balances cholesterol levels, helps lower blood pressure, reduces your risk of heart disease, regulates blood sugar, keeps you feeling fuller longer, thereby reducing caloric intake which may help you maintain a healthy weight. It may also help protect against colorectal cancer and improve immune function by supporting the growth of beneficial gut bacteria.
So how much fiber do you need?
Adult males are recommended to get 25-38 grams per day, and women, 21-25 grams per day. Most Americans don’t get anywhere near these numbers. So, for the fun of it – keep track of what you eat each day for a few days and calculate how much fiber you consumed. It may be an eye-opener for you.
Tips for getting more fiber:
Try any of these tips to get more fiber in your diet. You could also print out the pdf file under Resources that contains common foods with their fiber content.
Begin your day with a bowl of oatmeal or other high-fiber cereal. A 1/2cup of oats has 5 grams of fiber and some high-fiber cereals, such as General Mills Fiber One has 13 grams of fiber for a 1/2 cup.
Eat more fruit and vegetables. One cup of raspberries contains 8 grams of fiber, one cup of blueberries has 10 grams, and one baked potato with skin has 5 grams of fiber.
Legumes pack a punch when it comes to fiber. One cup of chickpeas contains between 9-12 grams of fiber depending upon the source, and one cup of lentils has 15.6 grams of fiber. Add legumes to salads, soups, and stir-fries.
Switch from white bread to whole grain bread. A slice of white bread has 1 gram of fiber, whereas a slice of whole wheat bread has 2 grams. The same goes for rice and pasta.
When it comes to adding more fiber to your diet, begin slowly, and gradually increase your fiber intake over a few weeks. Too much fiber, too quickly, can cause gas, abdominal bloating, and/or cramping. Also be sure to drink enough water. Fiber needs water to move smoothly through the intestines, so if you’re not drinking enough water, it can lead to constipation.
Resources:
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