Nutrition tidbits #13: 5 ways to increase fiber
I know I’ve been talking a lot about protein lately, but it’s not the only important nutrient to get enough of (generally, and as a 40-something woman). My practice and general statistics indicate that most people do not consume enough fiber on a regular basis (pun intended). This is important to highlight especially if you’re over-prioritizing protein and eating it in place of fiber during meals or snacks, and I’ve seen this happen a lot lately. Most Americans - as high as 95% - only consume around 10-15 grams of fiber per day or less, which is nowhere near the recommended 25-30+ grams per day. This can have an impact on a variety of health-related concerns, including cholesterol levels, risk for cardiovascular disease, weight loss goals, and gut health, to name a few.
The two different kinds of fiber (CliffsNotes version)
You may have heard of the two different types of fiber, but if not they are:
Soluble fiber: dissolves in water and forms a gel, which slows down digestion. This can help regulate blood sugar, and binds to cholesterol and other substances to help eliminate them from the body. Foods that contain soluble fiber include beans and legumes, oats, chia seeds, flax seeds and some fruits and vegetables
Insoluble fiber: are unable to be digested and add bulk to the stool (and keep you regular!). Foods that contain insoluble fiber include fruits, vegetables, nuts, whole grains, beans and legumes.
Before I list some of my favorite ways to increase fiber intake, here is one important caveat: do it gradually! Oftentimes the gut needs some gentleness, and taking it slow is a good way to avoid GI distress. Always drink adequate fluids when attempting to increase fiber or generally when your diet is higher in fiber to avoid the system… backing up. Ok, let’s continue.
Add seeds to breakfast
Or really any meal, but I’ve found that chia or flaxseeds often go well with breakfast. One tablespoon of each has about 4 grams of fiber, which is a nice boost to a breakfast meal that (hopefully) has some additional fiber with fruits, vegetables and/or whole grains. I think chia seeds on top of oatmeal or yogurt bowls is perfection.
Make room for vegetables with lunch and dinner
This one sounds simple, but can be incredibly easy to not do if your schedule is busy and lacking some planning, or if you’re focusing too much on protein. It can look like a side salad or a big entree salad, extra veggies added to your sandwich or wrap (I’m talking lots of them - cucumbers, sprouts, greens, tomato, avocado, peppers, etc.), grain/veggie bowl, soups, roasted vegetables, etc. I know protein and fiber are both quite filling, but there should be room for both on a balanced plate. In other words, if your protein is making you too full for veggies, you’re probably eating too much protein.
Snack on fruit
Fruit is a great source of fiber, and we’re getting into the most delicious fruit season, with strawberries, blueberries, raspberries, cherries, stone fruit, etc. making appearances. All of these varieties are also high in antioxidants, which may help reduce inflammation, and pack a ton of vitamins and minerals. I like combining fruit with a protein or fat for the most satisfying snack (think yogurt, nuts, a hard boiled egg, or cottage cheese).
Choose beans when you can
Adding beans to salads, soups, and grain bowls is an excellent way to boost the soluble fiber of meals. Roasted beans also make great snacks or salad toppers, like chickpeas, edamame or even fava beans (these are delicious).
Aim for whole grains vs. the white stuff
First, I will say I usually cook with white rice and white pasta. They just taste better to me! But, my diet is already high in fiber and I always include lots of veggies with my white rice and pasta. Making this swap to whole wheat pasta, whole grain breads, brown rice, quinoa, oats, farro, etc. is still a good way to increase fiber intake if you’re having difficulty or want to mix things up. I love a sandwich on grainy, seedy bread or a grain bowl with quinoa.
Take good care,
Kelly