Reviewed by Dietitian Jessica Ball, M.S., RD
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Most Americans are not eating enough fiber which is important for our health.
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There are several ways we can incorporate fiber-rich foods throughout the day to increase your intake.
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The key is eating a variety of different high-fiber foods daily to best meet your needs.
Only 1 out of 20 Americans are consuming the recommended amount of dietary fiber each day. Yes, you read that number correctly: 1 out of 20. Fiber is a type of non-digestible carbohydrate. The fact that it’s non-digestible is a good thing because it helps things move through your digestive tract, feeds your beneficial gut bacteria and helps prevent constipation. In other words, it keeps you regular. Fiber also helps us regulate our blood sugar levels, helps balance cholesterol levels, lowers the risk of cancers such as colon, assists our digestive health and helps us feel satisfied from what we’re eating. There are two main categories of fiber, which include:
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Soluble fiber that dissolves in water and can be metabolized by the “good” bacteria in the gut.
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Insoluble fiber that does not dissolve in water and adds bulk to our stool.
We need both types, and a total daily intake of about 25 to 30 grams per day for adults. Many people are simply not consuming enough, and if you are only consuming a side of veggies at dinner, it may not be enough to meet your needs. For example, 1 cup of cooked broccoli has about 3.8 grams of fiber—only about 14% of your daily needs. The key is to add various foods throughout your day in order to meet your fiber requirement.
Even as a dietitian, I have to put some effort into making sure that I get enough fiber each day. These are six small changes that have helped me reach my goals.
1. Don’t Fear Fruit
Many people try to avoid fruit because of the sugar content. However, fruit is your friend because though it is naturally sweet, it contains numerous vitamins, minerals and fiber. I always find ways to add fruit during the day and this helps with my fiber intake goals. For instance, I add fruit to yogurt, cereal, smoothies, salads and snack on fruit on its own. One Fuji apple with the skin has 2 grams of fiber. One cup of blackberries has about 8 grams of fiber. Fruits can vary in the amount of fiber they contain, so consuming a variety is your best bet.
2. Add Beans to Your Meals
Beans are a great way to get in more fiber daily. There is a variety to choose from, and opting for canned beans can save you time compared to preparing them from dried. They are also great for those looking for a plant-based protein option. Black beans happen to be my favorite and have about 7 grams of fiber per ½ cup. I love adding black beans to my baked potatoes and also in my soups and salads. Chickpeas or garbanzo beans are also a great option to add to salads, pasta dishes or even roasted as a snack. One half cup of chickpeas will provide about 7 grams of fiber for your day.
3. Start Your Day With Oats
I am a big fan of oatmeal and it can be a great way to start the day. I love the versatility of flavors and ingredients I can add to customize it. Plus, one half cup of old-fashioned rolled oats provides about 10 grams of fiber—about one third of your daily needs. Oats are often thought of as a warm and comforting type of porridge, but you can also make overnight oats which are perfect to prep ahead so you can grab and go in the morning. Adding fruit to your oats can also increase the fiber they contain. For example, topping your oatmeal with one half cup of raspberries will add almost 5 more grams of fiber.
4. Opt for Whole Grains
I will never give up pasta and you don’t have to either. One reason I love pasta so much is that it’s easy to add ingredients, such as beans and vegetables, to increase the fiber content. But to take it a step further, I try to choose a whole-wheat or whole-grain pasta noodle when I can. One cup of whole-grain pasta provides about 5 grams of fiber, compared to about 2 grams per cup in pastas that are not made with whole grains. Be thoughtful about the protein content in your pasta toppers as well. If you are not ready to go completely plant-based, you can add white beans in addition to another protein source like meatballs to increase your fiber intake. One half cup of canned white beans provides about 7 grams.
5. Snack Smart
Snacks can also be a great way to up your fiber intake. I mentioned fruit above, but there are some other high-fiber foods that make great snacks as well. Sometimes I’ll make my own trail mix with grains, nuts and seeds, which is not only tasty and satisfying, but also gives me a boost in fiber for my day. For example, if you mix together 3 cups of microwave-popped popcorn, 1 ounce of pumpkin seeds and 1 ounce of almonds, you’ll have a snack with about 8 grams of fiber. To round out the flavors, I like to add something to sweeten it such as dried cranberries or chocolate chips.
6. Eat More Vegetables
Like fruits, vegetables provide us with a variety of vitamins, minerals and fiber—and different types of vegetables offer different benefits. It’s recommended to consume about five servings daily, which can be spaced out throughout the day. I like adding leafy green vegetables to smoothies and omelettes for a boost of nutrients and fiber in the morning. Salads, pastas, soups and sauces can be other great ways to get in more vegetables. And including a veggie side at dinner can be helpful, too. One half cup of cooked Brussels sprouts provides about 3 grams of fiber. Even our starchy vegetables contain fiber. One ear of corn will add 2 grams to your day. The key is to make vegetables a regular part of your meals, and to consume a variety to meet your needs.
The Bottom Line
Several foods can contribute fiber to your diet, which is why it’s important to find ways to incorporate them throughout the day. This could include oats in the morning, nuts as a snack, whole-grain pasta for dinner and various fruits and vegetables throughout the day. The key is variety and finding ways to add in high-fiber foods that you enjoy. That way, your fiber intake can gradually increase in a way that feels sustainable for you. Nutrition is also more nuanced than being told not to eat a certain food or to concentrate on only one food group. No one food can cause disease or illness, and no one food will cure it. They all work in harmony together, and there are a lot of ways to meet your needs.
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