Where To Find Fiber
“Beans, beans, they’re good for your heart, the more you eat it, the more you fart.” Remember hearing this back in the day? Well despite it being a silly rhyme, there’s actually some truth to it.
From my perspective, I feel as though fiber gets a bad rep for being associated with flatulence and it’s often overlooked. So much so that 95% of Americans do not meet the recommended amount of daily dietary fiber intake (1). According to the Dietary Guidelines for Americans, 25 - 38g of fiber is recommended daily (2).
So, what’s the big deal?
Dietary fiber possesses various health improvement properties and is classified by their solubility in water. Insoluble fibers have a bulking property within the gastrointestinal system, promoting bowel movements and preventing constipation. Additionally, the bulking component creates a feeling of fullness, which may help with weight management by reducing appetite. Insoluble fibers can be found in vegetables, nuts, seeds, and whole grain foods such as brown rice and whole grain cereals/pastas.
Soluble fibers on the other hand, attract water in the gastrointestinal system and create a gel-like substance. This gel-like consistency traps carbohydrates and bile acids, helping with diabetes and cholesterol management (3). Food sources include asparagus, brussels sprouts, sweet potatoes, turnips, apricots, oranges, beans, soy, and oats.
You can add more fiber into your diet by making sure there’s a fruit/vegetable source and a whole grain source at every meal/snack. If you’re not accustomed to consuming a lot of fiber, I would recommend slowly increasing your intake to minimize the potential side effects such as bloating and/or gas.
Here are some ways to incorporate high fiber foods:
Use whole grain bread/tortillas when making sandwiches or wraps
Add beans or chickpeas to your favorite soup or stew
Try oven roasting one pan of vegetables as a side dish
Snack on almonds or dried fruit in between meals
If you’re still struggling with incorporating more fiber, have no fear, because food manufacturers are increasing their fiber content to their commonly consumed snacks. Click here for some snack inspirations.
It’s clear that Americans are lacking in fiber intake and despite the different dietary fibers, both are highly beneficial for you. So maybe we should change that rhyme to fiber, fiber, it’s healthy for you, the more you eat it, the more it’s true. Yeah, that’s not as funny. This is why I'm not a rapper nor a poet. Whatever, eat your fiber, kids!
References
1. Quagliani D, Felt-Gunderson P. Closing America’s fiber intake gap: communication strategies from a food and fiber summit. Am J Lifestyle Med. 2017;11(1):80-85.
2. Dietary Guidelines for Americans 2015–2020 8th Edition. (n.d.). Retrieved November 19, 2020, from https://health.gov/our-work/food-nutrition/2015-2020-dietary-guidelines/guidelines/
3. Lambeau KV, McRorie JW Jr. Fiber supplements and clinically proven health benefits: how to recognize and recommend an effective fiber therapy. J Am Assoc Nurse Pract. 2017;29(4):216-223.
