Simple Ways To Get More Fiber
A lot of people struggle with incorporating enough fiber into their diet. When we’re constantly busy and trying to get a quick meal, we usually reach for foods that might not have the best fiber content. Or, we might not be sure which foods are good sources of fiber. So, here’s a breakdown of how to incorporate it a little more easily (without having to overthink it).
The consensus on fiber’s definition is that it’s “mostly a carbohydrate that is not completely digested or absorbed in the small intestine but that may be fermented in the large intestine” (Modern Nutrition in Health and Disease).
Fermentation in the large intestine by microbiota = SCFA for colonocytes (intestinal cells) = healthy intestines, energy metabolism, and likely much more like immunity and brain health.
Here are the recommendations:
25g 19-50 women, 38g men
21g 50+ women, 30g men
Kids fiber in grams = age + 5
Depending on the type of fiber, it can help with different things, fiber is more of an umbrella term. For the purpose of this post, we will focus on soluble and insoluble. Soluble fiber softens and helps form stool to a helpful consistency (can be beneficial for loose stools, hard stools, and constipation). Insoluble fiber helps move stool through the intestines. You may also see inulin in protein bars, or hear about resistant starches (heating and cooling of grains), etc. For more information on the different types of fiber, look here and here.
Other things fiber is good for:
Cardiovascular disease (soluble fiber lowers LDL without lowering HDL specifically)
Glycemic control (slow gastric emptying and glucose release into the bloodstream, leading to a lower and slower glucose and insulin spike)
Appetite (influences on satiety and satiation, can help keep you fuller longer, may help ID hunger and fullness cues with regular mealtimes through a variety of mechanisms)
Weight
Possibly lowering the risk of some cancers
Immunity
Good Fiber Sources:
Beans, peas, legumes, fruit, fiber, whole grains, nuts, seeds,
Fiber supplements like Metamucil (they make one with no added sweetener now)
Fiber fortified foods
These foods typically have both types of fiber in equal amounts or with a higher ratio than one. Psyllium husk (which is in most fiber supplements) is mainly soluble fiber. Fiber-rich foods are often nutrient-dense foods and include phytochemicals and antioxidants, which is why getting fiber from foods is preferred. However, supplements can help when needed
Considerations:
Take at least 2 hours away from other medications and supplements because it could affect the absorption of those medications or supplements
Also if you are still figuring out your hunger or fullness cues, you may want to separate fiber supplement intake from mealtimes or have it after meals since it could affect hunger or appetite.
So how do you add more fiber to your diet?
Switching to whole grains where you can, exchanging white bread, white rice, crackers for whole wheat bread, brown rice, and whole wheat crackers. Also, include a variety of whole grains like bulgur, barley, and quinoa.
Try pasta made with or has bean flour added like Banza, Goodles, or Barilla high-protein pasta.
Add nuts and seeds to smoothies, yogurt, snacks, or oatmeal
Add a fruit or vegetable with meals or snacks
Try a higher-fiber cereal in the morning
Add vegetables to your omelet
Add beans to tacos, chilies, soups, or quesadillas.
Order edamame with sushi
Incorporate hummus and avocado more often
Look for protein bars or premade shakes with 2g of fiber or more
Order a side vegetable with take-out
If you calculate your intake and find you aren’t able to consume ~30g of fiber and that is your goal, consider a supplement like psyllium husk.
Interested in learning more? I’d love to work with you. If you’re in the New York/New Jersey area, book an appointment. I offer free 15-minute consultations as well!