Are You Eating Enough Fiber?
Fiber is a carbohydrate, but unlike other carbohydrates, it mostly passes through our digestive system intact. There are two different types of fiber called soluble and insoluble. The main difference is that soluble fiber dissolves in water to form a gel like substance that creates bulk while insoluble fiber does not dissolve in water and helps food move through the gastrointestinal tract.
Benefits of fiber:
Promotes regularity: Dietary fiber helps to alleviate constipation and promote regularity by increasing the weight and size of stool while also softening.
Weight management: Increases feelings of fullness after eating
May help lower cholesterol: Soluble fiber may help to lower your low-density lipoprotein (LDL) or “bad” cholesterol levels.
Helps control blood sugars: When you eat foods high in fiber, the sugar in those foods is absorbed at a slower rate which keeps your blood sugars from spiking.
Do you think you consume enough fiber each day? The recommended amount of dietary fiber is 14 grams for every 1,000 calories per day, or, about 25 grams for women and 38 grams for men each day. Foods high in fiber include legumes, oats, barley, nuts, whole grains, wheat bran, seeds, fruits and vegetables.
Tips for incorporating more fiber in your day:
Add raspberries, blueberries, blackberries, or strawberries to cottage cheese or Greek yogurt
Add chickpeas, beans, edamame or lentils to any salad
Have a vegetable tray readily available in your refrigerator with red bell peppers, carrots, celery, broccoli
Sprinkle 2 tablespoons of ground flax over Greek yogurt
Add 1-2 tablespoons of chia seeds to protein shake
Substitute regular pasta for Explore Cuisine Edamame or Black Bean spaghetti
Add slices of avocado to a salad or sandwich
Choose a higher fiber snack such as a pear, nuts, edamame,
Incorporate bean chili more often
When choosing food items such as breads, wraps, cereals, granola, pasta, and crackers, look for 4 grams or more of dietary fiber per serving on the nutrition facts label
*When increasing your fiber intake, make sure to do it gradually with plenty of fluids. If you increase your fiber intake without increasing fluids, this may cause constipation.