Eat Well, Live Well

Eat More FIBER!

By Leigh Steiniger, MS, RD, CDCES Sentara RMH Medical Center

We’ve all probably heard that fiber is good for us, but some of us may not fully understand why. While fiber is most well known for helping to relieve constipation, it actually features many other health benefits as well. So even if you don’t struggle with constipation, there are several other great reasons to increase your fiber intake. Unfortunately, only 5% of Americans regularly meet their recommended daily intake of fiber, since the typical American diet is high in processed foods and refined carbohydrates, which are all low in fiber. By choosing whole foods such as whole grains, fruits and vegetables, you should have no problem meeting your dietary needs.

What Foods Contain Fiber?

Fiber is found in plant-based, whole foods such as fruits, vegetables, nuts, seeds, whole grains and beans. There are two types of dietary fiber, both of which are important for digestion and overall health: Soluble fiber: This form, which dissolves in water and forms a gel, slows down the passage of food from the stomach to the intestines. Food sources include beans, oats, peas, barley, bananas, apples and psyllium (often found in fiber supplements).

Insoluble fiber: This form, which does not dissolve in water, adds bulk to

Recommended Fiber Intake

stools, promotes the movement of material through the digestive system, and is especially helpful in alleviating constipation and regulating bowel movements. Food sources include wholegrain products, nuts, beans, berries, corn, carrots and cauliflower.

For an extensive list of high-fiber foods, see this resource from the 2020-2025 Dietary Guidelines for Americans at https://www.dietaryguidelines.gov.

Why Should We Eat More Fiber?

FEMALES FIBER INTAKE

19-30 years 28 grams 31-50 years 25 grams 51+ years 22 grams

MALES

19-30 years 34 grams 31-50 years 31 grams 51+ years 28 grams Source: 2020-2025 Dietary Guidelines for Americans

Below are several good reasons to boost your fiber intake:

Normalizes bowel movements: Fiber can be beneficial for both constipation and diarrhea by adding bulk to stools.

Promotes bowel health: A high-fiber diet can help prevent hemorrhoids, diverticulosis and colon cancer. Fiber also serves as a “prebiotic,” acting as a food source for healthy bacteria in the digestive tract.

Supports heart health: Soluble fiber binds with cholesterol in the digestive tract, preventing absorption into the body. This, in turn, can lower LDL (bad) cholesterol levels and reduce the risk for heart disease.

Improves blood sugar: Soluble fiber, in particular, can help lower blood sugar after meals by slowing down the release of sugar from the digestive tract into the bloodstream.

Aids in weight management: A high-fiber meal or snack contributes to a feeling of fullness and increased satiety, which can lead to eating smaller volumes of food per meal and decreasing snacking between meals.

Tips for Increasing Dietary Fiber:

•Add it in slowly. Adding in more fiber than your body is used to at one time can cause some unwanted side effects, such as cramping, bloating and constipation. Instead, try adding an extra 5 grams daily for a week, then adding another 5 grams daily the next week, and so on, until your fiber goal is met.

•Stay hydrated. Hydration is important for a lot of reasons, but it’s especially crucial for preventing constipation. Aim to have at least 64 fluid ounces per day.

•Eat whole foods. Typically, the more refined and processed a food is, the less fiber it contains. For example, a medium orange has 3.7 grams of fiber, compared with 0 grams of fiber in 4 fluid ounces of orange juice.

•Choose beans at least 2–3 times per week.

Beans are an excellent protein source and are high in fiber. So instead of meat, aim to have beans as your protein source several times per week.

•Read food labels. Try to choose grain products like cereal, bread, pasta, crackers, etc., that contain 4 grams or more of dietary fiber per serving. Look for products that have “whole grain” listed as the first ingredient.

•Add in some seeds. Chia seeds and flax seeds are especially high in fiber and can be sprinkled on top of foods for an added boost. One tablespoon of chia seeds contains 6 grams of fiber!

•Ask about fiber supplements.

It’s always best to start with whole foods first, as they contain other beneficial vitamins and minerals to support your health. However, if you find you’re unable to consume enough fiber from food, you can ask your healthcare professional about using a fiber supplement.

Here are some high-fiber recipes to get you started:

Overnight Oatmeal with Berries

Ingredients 1/2 cup low-fat milk (or less for thicker oatmeal) 1/4 cup fat-free Greek yogurt 2 teaspoons honey 1/4 teaspoon cinnamon 1/4 teaspoon vanilla extract 1/2 cup uncooked rolled oats 1/4 cup frozen raspberries

Directions 1. Combine milk, Greek yogurt, sugar, cinnamon and vanilla extract in a container or jar with a lid. 2. Add oats and mix well. 3. Gently fold in raspberries. 4. Cover and refrigerate 8 hours to overnight. 5. Enjoy cold, or heat as desired.

Nutrition Facts: 311 calories, 4 g total fat, 53 g carbohydrates, 9 g dietary fiber, 17 g protein

Quinoa and Black Bean Salad

Ingredients 1/2 cup quinoa (dry) 1 1/2 cups water 1 1/2 tablespoons olive oil 3 teaspoons lime juice 1/4 teaspoon cumin 1/4 teaspoon coriander (ground, dried cilantro seeds) 2 tablespoons cilantro (chopped) 2 scallions (medium, minced) 1 can black beans (15.5-ounce can, rinsed and drained) 2 cups tomato (chopped) 1 red bell pepper (medium, chopped) 1 green bell pepper (medium, chopped) 2 green chiles (minced, to taste) black pepper (to taste)

Directions 1. Rinse the quinoa in cold water. Boil water in a saucepan, then add the quinoa. 2. Return to boil, then simmer until the water is absorbed, 10-15 minutes. 3. Cool for 15 minutes. While quinoa is cooking, mix olive oil, lime juice, cumin, coriander, chopped cilantro and scallions in a small bowl, then set aside. 4. Combine chopped vegetables with the black beans in a large bowl, then set aside. 5. Once quinoa has cooled, combine all ingredients and mix well. Cover and refrigerate until ready to serve.

Serving size: 1 cup Nutrition Facts: 199 calories, 5 g total fat, 32 g carbohydrates, 9 g dietary fiber, 9 g protein

Recipes sourced from the U.S. Department of Agriculture.