Did you know the average woman only gets about 15 grams of fiber a day? That’s roughly half the recommended amount—yikes! Women need at least 25 grams of fiber daily, which is totally doable.
Dietary fiber is the part of plant foods your body can’t digest or absorb. While other food components like proteins and carbs get broken down, fiber passes through your digestive system, offering a variety of health benefits. It’s most commonly found in fruits, vegetables, whole grains, and legumes. Fiber is best known for relieving constipation, but it can also help lower your risk of diabetes and heart disease.
Ready to boost your fiber intake? Here are 5 things you should know about fiber!
1. There are 2 types of fiber you should be consuming.
Fiber is commonly classified as soluble, which dissolves in water, or insoluble, which doesn’t dissolve.
Soluble fiber. This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. Soluble fiber is found in food such as oats, barley, peas, citrus fruits, apples, and carrots.
Insoluble fiber. This type of fiber promotes the movement of material through your digestive system and increases stool bulk. This is great for those of you who may struggle with constipation or irregular stools. Foods that contain this type include whole-wheat flour, wheat bran, nuts, beans, and vegetables, such as cauliflower, green beans, and potatoes.
Most plant-based foods, such as oatmeal and beans, contain both soluble and insoluble fiber. However, the amount of each type varies in different plant foods. To receive the greatest health benefit, eat a wide variety of high-fiber foods.
2. Go for whole foods first, then supplements if needed.
Whole foods rather than fiber supplements are generally better. Fiber supplements don’t provide the variety of fibers, vitamins, minerals, and other beneficial nutrients that foods do. Some people may still need a fiber supplement if dietary changes aren’t sufficient or if they have certain medical conditions, such as constipation, diarrhea, or irritable bowel syndrome. Check with your healthcare provider before starting a fiber supplement.
3. Juice is great, but don’t depend on it. Get your whole fruit servings in.
Eating whole fruit has more fiber than juice. A good trick to getting more fiber into your day is by blending fruit into a smoothie. Be sure to leave the edible skins in. They pack the most fiber.
4. Give your meals a fiber boost with these easy tips.
Start off by making half the grains you consume, “whole”. Try out whole-grain bread, whole-wheat pasta, and get fancy with some of our favorites like sorghum and brown rice. You can add beans to a soup or a green salad. If you are into baking, try adding crushed bran cereal, wheat bran, or uncooked oatmeal to muffins, cakes, and cookies. For a snack, go for some nuts, slice some bell peppers with your favorite dip or have a fruit. Be sure to incorporate vegetables like dark leafy greens at lunch and dinner time. Fiber-full meals are the best meals.
5. Fiber is the bomb because of all of its health benefits.
Here a few health benefits of fiber:
Helps with bowel movements.
Helps maintain overall bowel health.
Lowers cholesterol levels.
Helps control blood sugar levels.
Keeps you full longer.