You hear a lot about the things the American diet has too much of — sugar, saturated fat, ultra-processed foods — but there is one nutrient we’re falling way short of: fiber. Chronically low intakes of this all-important nutrient have become a public health concern, particularly among non-Hispanic Black Americans, according to the U.S. Department of Agriculture (USDA). On average, Americans consume a little more than 16 grams (g) of fiber a day, or slightly more than half (58 percent) of the recommended 28 g.
This is particularly dire given everything we now know about this nutrient’s role in so many aspects of health and chronic disease prevention. While fiber was once primarily known for its role in healthy digestion, research shows getting more into our diets may also play a role in weight management, blood sugar management, cholesterol levels, heart health, and a reduced risk of certain cancers.
Fiber also appears to play a role in the regulation of hormones, including estrogen, making it crucial for women to get their share. Fiber binds to excess estrogen and helps carry it out of the body, which supports the healthy regulation of the female hormone, per an article in the American Journal of Clinical Nutrition.
How does fiber achieve all these wondrous things? It is essentially the part of plant-based foods that your body cannot digest, according to the National Academy of Medicine. But because it still takes up room in your digestive tract, it can keep you feeling full without calories. It also acts as a kind of GI cleanser, absorbing undesirable things like bad bacteria, excess cholesterol, and excess hormones, and flushing them out of your system.
There are two types of fiber: insoluble and soluble fiber. Soluble fiber, which is found in foods such as oats, lentils, nuts, apples, and blueberries, dissolves in water and forms a gel-like material after it is consumed. Insoluble fiber is found in leafy greens, brown rice, and walnuts, among other foods, and passes through the body intact, according to the Centers for Disease Control and Prevention (CDC). Both kinds are important. Soluble fiber helps lower both blood sugar and blood cholesterol levels, while insoluble fiber prevents constipation and promotes bowel regularity, according to the Harvard T.H. Chan School of Public Health.
You can find fiber in plenty of delicious foods, primarily whole grains, fresh produce, and nuts. A cup of raspberries with your morning cereal or yogurt adds almost 10 g of fiber to your bowl, for instance, and snacking on a handful of almonds nets you an additional 3.5 g.
Be cautious about increasing your fiber intake too quickly, as that can cause unpleasant side effects, such as bloating or even serious bowel obstruction, according to a review published in the journal Nutrients in July 2022. Add more fiber gradually and drink plenty of water to get the most out of the soluble kind. Check out these delicious high-fiber recipes for more inspiration.
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September 11, 2023 at 09:47PM
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15 Recipes With More Fiber Than a Bowl of Oatmeal - Everyday Health
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