The Power of Fiber and Ways to Add More
American adults typically eat just 10 to 15 grams of fiber a day — far below the recommended 25 to 30 grams. Adding more can make a big difference in how you feel. So, what exactly is fiber, where can you find it, and why does it matter? Here’s the scoop.
Fiber 101
Fiber is a type of carbohydrate your body cannot digest, and it acts as a prebiotic to help nourish healthy gut bacteria and function. It is found in plant-based foods such as whole grains, fruits, nuts, seeds, legumes, and non-starchy vegetables.
Fiber comes in two forms: soluble and insoluble. Soluble fiber slows digestion and helps you feel full when you eat. Insoluble fiber helps prevent constipation by bulking stool.
How Fiber Helps Your Health
Eating enough fiber can lower LDL (bad) cholesterol, reduce your risk of heart disease and stroke, and help protect against diabetes and some cancers.
In addition, some studies show fiber can also protect you against inflammation, support your immune system, and lower your risk for dementia.
Easy Ways to Add More Fiber
There are plenty of ways to add more fiber to your snacks and meals. You can:
- Have a whole fruit instead of drinking fruit juice
- Opt for brown rice instead of white rice
- Choose cereals with “whole grain” listed as the first ingredient
- Add beans or lentils to your soups and chilis
- Sprinkle nuts or seeds on salads and yogurts
When you increase your fiber, stay hydrated and make changes gradually to avoid bloating and stomach discomfort. And mix up your fiber sources to get the most benefits.
If you have gastrointestinal or other medical conditions, consult your physician or meet with a registered dietitian for individualized fiber recommendations.
Ariel Rearick is a registered dietitian nutritionist with Barton Health. Barton dietitians are available for consultation. For more information or to schedule nutrition counseling, call 530.543.5825 or visit BartonHealth.org.
