Cherie Gough Getting Started
Important Health Benefits of Fiber
Experts agree that to avoid feeling bloated when incorporating more fiber into your diet, start by making small changes. They really add up when it comes to fiber intake. Start with foods you love and tolerate well and try to make good food choices most of the time. Ricchiuto-Corpuz recommends adding beans to salads, soups and stews, and adding chopped vegetables to pasta dishes and sauces. Her family enjoys chickpea and lentil pastas. Experts recommend increasing fiber intake by about 5 grams daily to reach an optimum level of 25–30 grams/day.
Are you eating enough? Would you go a day without
brushing your teeth? Of course not. In the same way, do not let a day go by without incorporating fiber into your diet. Just like tooth brushing is essential to the health of your mouth, eating fiber acts like a toothbrush for the digestive system, keeping it healthy. According to EA Stewart, local registered dietitian nutritionist and owner of Spicy RD Nutrition, one of the most important habits for long-term health is consuming a high fiber diet. “The overall health benefits of fiber are far reaching,” she says.
Health Benefits Fiber keeps blood sugar levels steady. Sugars in fiber-rich foods such as beans and whole grains are absorbed slowly, keeping blood glucose levels from spiking. This helps prevent snacking between meals, helps maintain a healthy weight and can even stave off diabetes. Fiber helps people feel full. Eating foods like whole grains rich in insoluble fiber makes intestines work faster,
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It’s Important to Hydrate Drink plenty of water to help fiber digest properly. Increase daily fluids as needed for toddlers (32 oz.), ages 4–8 (40 oz.) and ages 9+ (64 oz). signaling the body that you’re full, making you less likely to overeat. Fiber keeps people regular. According to local Registered Dietician Abbey Ricchiuto-Corpuz, the combination of eating soluble and insoluble fiber helps keep the large intestine clean. Eating fiber daily helps reduce constipation, cleans out bacteria and other buildup in the intestines, and even reduces the risk of colon cancer. Fiber protects heart health. “Soluble fiber such as oats, oranges and beans helps reduce bad LDL cholesterol,” says Stewart.
How Much Is Enough? For children, an easy way to ensure enough fiber is to eat at least five servings of fruits and vegetables each day. If it’s helpful to keep track of grams, add five to your child’s age. For example, a 6-year-old would need about 11 grams of fiber daily. Stewart generally recommends a minimum of 25 grams of fiber per day for adults. It’s a good idea to discuss this with your doctor.
No matter your nutrition goals for the year, adding more fiber to your diet promotes overall health and will get you listening to your gut. v Cherie Gough is an award-winning local writer and mom of two who helps her family eat healthy by serving fresh cut fruit or veggies as pre-mealtime snacks.
Fiber-Rich Foods Kids Love Snacks that boost fiber include fresh fruits and vegetables, seeds, nuts and hummus. Other ideas: apples • avocados • bananas berries, especially blackberries and strawberries dried fruit • oatmeal • pears popcorn • sweet potatoes whole wheat pasta To find more high-fiber foods, visit www.mayoclinic.org/healthy-lifestyle/ nutrition-and-healthy-eating/ in-depth/high-fiber-foods/art20050948.