14 Jan 16 Ways to Add More Fiber Into Your Life

What is Fiber?
How much do we need?
Why is it important?
How can you add more of it into your diet?

Fiber is the non digestable carbohydrate in plant sources. Humans do not have the enzyme to fully breakdown fiber, so it passes through the GI tract relatively undigested.

The recommended daily intake of fiber is 25 – 38g daily. However as little as 5% of the American population is meeting this amount. Much of the American diet is high in processed foods, where most of the fiber is stripped away in processing. Fiber is not in protein rich animal sources. So restrictive diets that are eliminating carbs or also eliminating fiber which can lead to health and digestive issues.

There are 2 Types of Fiber

Soluble Fiber

Dissolves in water, forms a gel like consistency in the digestive tract. Binds to cholesterol molecules in the small intestine, preventing them from entering the blood stream and traveling to different parts of the body. Cholesterol exits the body through the stool.

Sources: oats, beans, lentils, nuts, seeds, apple, pear, brussels sprouts, avocado.

Insoluble Fiber

Does not dissolve in water. Passes through the digestive tract relatively unchanged. Adds bulk to stool promoting regularity.

Sources: wheat, brown rice, legumes, veggies, beans, nuts

Most whole plant foods have a good amount of both sources. If you are eating a diet rich in plant based sources, you are likely getting an adequate amount of both fiber sources.

Fiber’s Influence in Weight Loss and Appetite

Fiber affects both satiety and satiation of a meal. Because we are not fully digesting and absorbing fiber, it slows the rate of digestion and keeps blood sugar levels more stable after eating.

Satiety is the feeling of fullness after eating. This affects the length of time between eating the next meal and can also influence how much we eat the the next meal.

Satiation is the satisfaction of appetite during eating, which signals us to stop eating. This helps to regulate energy intake at meals and snacks.

Food sources rich in fiber have lower energy density than higher fat or more processed options. Meaning there is less calories in a larger amount of these foods, which can help to displace calories of more calorie dense foods at a meal. It is also more satisfying to see high volume foods on your plate, rich in color!

Ideas to Increase Fiber Content at Meals

• Add black beans, salsa, and sautéed peppers and onions to your cheese quesadilla for more fiber rich foods and can help displace the amount of cheese you need to use.

• Swap your snack for popcorn instead of peanuts

• Add veggies to egg scramble, omelet or egg bake

• Top ice cream with melted frozen berries

• Add veggies to pasta (broccoli, spinach, peppers, zucchini and summer squash)

• Consume whole fruit sources instead of Juice

• Incorporate skins with mashed potato (speckled potatoes!)

• Mix in high fiber cereal with regular cereal

• Try new grains – quinoa, barley, farro

• Mix in whole wheat or oat flours into baking

• Make your own trail mix with nuts, high fiber cereal and dried fruit

• Look for bread products, wraps and pita with whole wheat as the first few ingredients

• Sprinkle ground flax or chia seeds on oatmeal, yogurt, toast, add to smoothies

• Swap whole grain crackers, veggies and hummus for a snack

• Add beans to soups, burritos, tacos

• Puree black beans with brownie mix or other baked options!

  Comment below what idea you are going to try!