Why Should You Care About Fiber?
Fiber is one of the most undervalued nutrients - don’t get me started because I could talk all day about it! It does a lot of behind-the-scenes work for your body, from keeping your digestion on track to helping you feel fuller for longer. It’s also linked to a happier heart, better blood sugar control, and even a healthier gut. The only catch? Most people don’t get enough of it! Luckily, adding fiber to your meals can be super easy—and tasty. Let’s dive in!
Fiber is a type of carb, but unlike other carbs, our bodies can’t digest it. Instead, it passes through your system mostly intact, helping you stay regular and feel satisfied. There are two main types of fiber you’ll want to know about:
Soluble Fiber: Think of it like a sponge! This fiber type dissolves in water, forming a gel that slows down digestion. It’s a win for your blood sugar, cholesterol, and gut health. You’ll find soluble fiber in foods like oats, beans, apples, and citrus fruits.
Insoluble Fiber: This is your “roughage.” It doesn’t dissolve and helps add bulk to your stool, which keeps things moving smoothly in your digestive tract. You’ll find it in whole grains, nuts, seeds, and veggies.
Statistics say something like 90% or more Americans don’t eat enough fiber? Here’s the scoop on what we should be getting:
Men 18-50: 38 grams a day
Men 51+: 30 grams a day
Women 18-50: 25 grams a day
Women 51+: 21 grams a day
Aim to gradually add more fiber-rich foods to your diet—like fruits, veggies, whole grains, and nuts. I often direct clients to a couple of different lists they can reference when planning meals - here’s a short one and a long one. Here are a few fiber-packed ingredients to start you out:
Lentils, cooked (1 cup): 15.6 grams
Black beans, cooked (1 cup): 15 grams
Artichoke, cooked (1 medium): 10.3 grams
Raspberries (1 cup): 8 grams
Avocado (1 medium): 6.7 grams
Sweet potato, with skin, baked (1 medium): 6.6 grams
Whole wheat spaghetti, cooked (1 cup): 6.3 grams
Broccoli, cooked (1 cup): 5.1 grams
When you’re checking out food labels, keep an eye out for both total and added fiber (like inulin or chicory root fiber). Not all fiber sources work the same way, so it’s good to know what you’re getting.
Here’s a quick plan to start adding more fiber to your diet:
Go Slow and Steady: Add a little more fiber each day—this gives your body time to adjust and prevents any digestive surprises. I recommend working up to 5-10 gm per meal.
Drink Plenty of Water: Fiber works best when it has some liquid to absorb, so stay hydrated! This helps prevent constipation too…
Mix It Up: Try different fiber sources, and remember: fiber doesn’t have to be boring! Popcorn (air-popped) is a fun high-fiber snack, and avocado on toast is a tasty way to sneak in more.
Remember, the goal isn’t to be perfect—it’s to find a balance that feels good and keeps you full and happy!!