Everybody is talking about protein these days (have you seen the recent Starbuck’s ads that include drinks with extra protein?) but no one really talks about fiber. This is a very important part of our diet and,according to the National Institute of Health, the American Society of Nutrition,and Heart.org, we are not consuming enough of it. It is thought that about 93% of Americans donot get enough fiber.
What does it do besides keep us regular? It lowerscholesterol which helps prevent heart disease, it keeps blood sugars stable insteadof spiking and plays a huge role in preventing colon-rectal diseases.
There are two types of fiber – soluble and insoluble – both equallyvital to our health.
Soluble fiber breaksdown in water to form a gel like substance that slows down digestion, making usfeel fuller longer. It also feeds our gut bacteria (good bacteria) and lowersour cholesterol. Insoluble fiber does not break down and passes through thedigestive tract, carrying waste with it and increases “transit time” which preventsconstipation.
So, how much do we need? This chart is from the U.S. Department of Agriculture and the U.S.Department of Health and Human Services and is a useful guideline. (Asalways, if someone has concerns, they should speak to their healthcare provider.)
Age Women Men
19-30 28 grams 34 grams
31-50 25 grams 31 grams
51 + 22 grams 28 grams
How do you increase your fiber naturally? By adding more legumes, fruits and veggies toyour diet on a regular basis. Here arethe top 10 foods with the highest fiber amount:
- Black beans: 15 grams per cup
- Lentils: 15 grams per cup
- Chia seeds: 10 grams per 2 tablespoons
- Artichokes: 9.6 grams per medium artichoke
- Quinoa: 8.8 grams per cup
- Sweet potatoes: 6.3 grams per medium potato
- Avocado: 6 grams per half avocado
- Brussels sprouts: 6.4 grams per cup
- Raspberries: 8 grams per cup
- Apples: 4.4 grams per medium apple
Last thought – the next time you go food shopping, take a look at the food labels to see how much fiber is in each serving. You might be surprised and decide to switch things up a bit.
Eat, Heal, Thrive!
