When filling your plate, do you add fiber to every meal, including snacks?
Fiber is a type of carbohydrate that plays a powerful role in your digestive health. But unlike other carbs, fiber can’t break down into sugar molecules — therefore, it moves through your system undigested. When fiber moves through your system, it helps regulate how your body uses sugar. This not only balances your blood sugar levels, but also helps you feel full longer. That’s why health experts recommend getting 25–35 grams of fiber each day to support a balanced diet and a healthy digestive system.
Fiber presents itself in two forms: soluble and insoluble. Both benefit your health.
Soluble fiber dissolves in water and helps lower blood glucose and cholesterol levels. Increasing your intake of foods rich in soluble fiber may reduce the risk of high blood pressure and support heart health by lowering LDL, or “bad,” cholesterol. Below are examples of foods rich in soluble fiber.
- Oatmeal
- Chia seeds
- Nuts
- Beans
- Lentils
- Apples
- Blueberries
- Vegetables like Brussels sprouts, broccoli and sweet potatoes
Insoluble fiber does not dissolve in water and helps move food through your digestive system, promoting regularity and reducing the risk of constipation. It can also help you feel fuller longer between meals. Below are examples of foods high in insoluble fiber.
- Whole wheat
- Quinoa
- Brown rice
- Legumes
- Leafy greens
- Almonds
- Walnuts
- Seeds
- Fruit with edible skin
Increasing your dietary fiber can help reduce the risk of several chronic conditions, including heart disease, type 2 diabetes and colorectal cancer. While fiber is essential to a healthy diet, consuming too much may irritate the gastrointestinal tract.
Making small changes to your daily habits can help you add a healthy amount of fiber to your diet. Below are a few simple ways to get started.
Choose Whole Fruits and Vegetables
Eating produce in its whole food form provides more nutrients than drinking fruit or vegetable juices or smoothies. Blending or processing food can alter its nutrient content and how it aids the body.
Swap White Rice and Pasta for Whole Grains
Choose brown rice or whole grain pasta to boost your fiber intake.
Prioritize High Fiber
Add 1 to 2 tablespoons of high-fiber foods to your meals. This could include beans, nuts, seeds or fruit.
Start With Whole Grains
Look for breakfast foods and grains where the first ingredient listed is a whole grain.
Snack Smart
Choose fiber-rich snacks like nuts or fruits with edible skins, such as apples or pears.
Incorporate Beans and Legumes
Replace meat with beans or legumes in your meals twice a week for a fiber-friendly boost.
See how creative you can get with your meals. Your body will thank you!
By: Alexandra Bollinger
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