The Fuss Over FIber

The Fuss Over Fiber

It seems everywhere you look these days there is a reference to fiber and how wonderful it is: television commercials, food labels, magazine articles, and cereal boxes. What is the big deal? Why should we be so concerned about fiber?

There are, in fact, more than a few reasons to increase the amount of fiber in your diet, and the average person consumes only a fraction of what is recommended by health professionals. The U.S. Department of Agriculture recommends 25 grams per day for women and 38 grams per day for men, but most people only get 11 grams per day. Lucky for all of us, there are many easy, inexpensive, and tasty ways to get more fiber. Following are a few reasons you’ll want to make the effort.

Aside from keeping your digestive system moving along smoothly (i.e.: “regular”), fiber may protect against cardiovascular disease. Additionally, much research has shown a clear link between a high fiber diet and a low body mass index (BMI), which demonstrates its benefits for weight control. Other studies have shown that high fiber consumption can reduce the risk of type 2 diabetes and improve cholesterol levels. In simpler terms, fiber helps keep you fuller longer, leaving you less hungry by slowing down carbohydrate absorption, and ultimately curbing your caloric intake.

There are so many different, delicious sources of fiber that you can surely find ways to get more of it into your daily diet. Fruits, vegetables, whole grains, nuts, seeds, and beans (legumes) are all fantastic sources of fiber. The key to getting the most out of your food sources is to eat them whole. That is, eat fruits and vegetables without peeling them (when appropriate, of course. . . banana peel and kiwi skin will never taste good!). Also, don’t drink your fruits and vegetables as juices, since you don’t get the fibrous benefits when you only drink the juice. Look for cereals that have “fiber” or “bran” in the name or that have at least 4 grams per serving (many options have more than that), and breads that have at least 3 grams per slice.

Finally, increase your fiber intake slowly, since it can be associated with gas and bloating if your system is not accustomed to it. This will decrease with time, or not be a problem at all, once your body gets used to it. Be sure to drink plenty of water throughout the day, as always, but especially as you start to eat more fiber. And don’t worry about getting too much. As long as you can tolerate it, the more the better!

Some examples of fiber content in common foods:

Oatmeal (old fashioned) ½ cup  = 4 g

All Bran cereal ½ cup = 10 g

Popcorn (air-popped) 3 cups  = 4 g

Brown rice, cooked 1 cup = 4 g

Black beans, cooked 1 cup = 15 g

Kidney beans, cooked 1 cup = 16 g

Chickpeas, cooked 1 cup = 12 g

Blackberries, raw 1 cup = 8 g

Raspberries, raw 1 cup = 8 g

Strawberries, raw 1 cup = 3 g

Apple (small) = 3 g

Almonds 1 oz. (20) = 4 g

Peanuts 1 oz. (28) = 2 g

Flaxseeds 1 oz.  = 8 g

Sweet potato (medium) = 3 g

Cooked greens ½ cup = 4 g

Broccoli, fresh, cooked ¾ cup = 7 g

As you can see, fiber only comes in plant foods, but it is everywhere! Don’t limit yourself to this list, as there is fiber in all fruits, vegetables, whole grains, nuts, and legumes, so enjoy a variety, and enjoy often. The fuss over fiber is for its fantastic health benefits, so increase your intake, and health, today.

 

Nutrition article written by Samantha Reiff, nutrition student at FMAR and Monika Kraus, RD