- Fiber is a vital nutrient, but a mere 7% of Americans consume the recommended amount.
- Simple changes, like incorporating whole grains, can have a significant impact.
- If you’re still not getting enough fiber, a dietician suggests trying a supplement.
Fiber is an extraordinary nutrient that plays a crucial role in gut health. It offers numerous benefits such as blood sugar regulation, reduced risk of colon cancer, lower cholesterol levels, and prevention of stroke, heart disease, and hypertension. Additionally, consuming sufficient fiber can make the process of going to the bathroom smoother.
Despite these advantages, only 7% of Americans meet their daily fiber requirements according to the American Society for Nutrition. Women should aim for about 25 grams of fiber per day, while men should target 38 grams per day.
Insider spoke with Dr. Joanne Slavin, a registered dietician and professor of food science and nutrition at the University of Minnesota, who provided easy ways to incorporate more fiber into your diet and achieve these goals.
Choose whole grains
According to Slavin, consuming whole grains is an excellent method to increase fiber intake. “Grains are our primary source of fiber,” she said. “Whole grains contain more fiber than refined grains.”
Examples of whole grains include barley, oats, rice, wheat, and corn. Simply swapping white bread for whole-wheat bread in your sandwiches can boost fiber intake by 2-3 grams.
In fact, previous reports by Insider suggested that fiber from whole grains, particularly dark bread, bran, and high-fiber cereals like oatmeal, may offer greater benefits in terms of reducing inflammation and the risk of heart disease compared to fiber from fruits and vegetables.
Prepare soups, stews, or stir-fries
While consuming vegetables is an effective way to increase fiber intake, cooking them in soups, stews, or stir-fries can enhance their efficiency as a fiber source.
“When you cook vegetables or fruits, you remove water and increase the fiber content,” explained Slavin.
Soups, stews, and stir-fries can also be convenient options for meal-prepping. By making a large batch at the beginning of the week, you can store it in the refrigerator or freezer for future easy and homemade meals.
Incorporate fiber throughout the day
Instead of concentrating fiber intake solely during breakfast, Slavin recommends distributing it across all meals throughout the day. However, she acknowledges that some individuals opt for supplements like psyllium husk (e.g., Metamucil) to meet their fiber goals.
According to Slavin, aiming for 10 grams of fiber per meal can help achieve a total daily fiber intake of 28 grams. This can be accomplished by consuming two to three servings of fruits, vegetables, or whole grains per meal. She also suggests adding more vegetables, nuts, seeds, legumes, or keeping vegetable skins to increase fiber content.
The key, according to Slavin, is to choose options that contain more fiber whenever possible.
Consider fiber supplements, but start gradually
While consuming fiber-rich foods is the preferred method, Slavin acknowledges that using supplements is acceptable for individuals struggling to meet daily fiber intake goals.
“I believe fiber is essential, so if you can’t attain your fiber needs through food, a supplement can be a good option,” she said. One such option is Metamucil.
Slavin advises individuals new to incorporating fiber into their diet to start slowly. It is possible to experience gastrointestinal distress initially, but this shouldn’t discourage one from continuing. “If a product doesn’t work for you, try something else,” she suggested. Gradually increasing fiber intake over time can help the body adjust.
Ultimately, any increase in fiber consumption is beneficial. “People who consume more plant foods, which is where fiber comes from, tend to experience better health outcomes,” concluded Slavin.
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