- Fiber is crucial for gut health, weight loss, and potentially increasing lifespan.
- The average American only consumes 10-15 grams of fiber per day, which is half of the recommended amount.
- An expert on gut health revealed five common mistakes people make when it comes to fiber consumption and how to correct them.
Consuming an adequate amount of fiber is vital for maintaining a healthy gut and potentially extending one’s lifespan.
In certain regions known as Blue Zones, where people live exceptionally long and healthy lives, fiber-rich foods like beans, nuts and seeds, whole grains, and root vegetables are staple components of their diets.
Some types of soluble fiber, such as psyllium husk, can also aid in weight loss by promoting a feeling of fullness. However, insufficient nutrient intake may lead to binge eating later on.
While men should aim for 38 grams of fiber per day and women should aim for 25 grams, only 7% of Americans meet these recommendations, as reported by the American Society for Nutrition.
Insider interviewed Dr. Joanne Slavin, a registered dietitian and professor at the University of Minnesota’s department of food science and nutrition, to discuss common fiber consumption errors and ways to rectify them.
Mistake #1: Cutting out carbs
Dr. Slavin expressed that diet culture contributes to low fiber intake among Americans.
She explained that carbohydrates are often vilified due to their caloric content, but it’s essential to remember that fiber, a type of carbohydrate, is typically found alongside other carbohydrates. By eliminating carbs, people inadvertently eliminate fiber from their diet as well.
In the United States, whole grain foods like bread, pasta, and rice are commonly accessible sources of fiber. Unfortunately, these foods are often the first to be eliminated in low-carb diets.
Instead of cutting out carbs, individuals should opt for whole grain alternatives like whole wheat bread, which can increase fiber intake and support gut health. Additionally, refrigerating leftover carbs can convert them into resistant starches, which are higher in fiber.
Mistake #2: Assuming fruit is a significant fiber source
A prevalent misconception about fiber is that fruit is a rich source of it, according to Dr. Slavin.
She clarified that while fruits are often perceived as fiber-dense, they primarily consist of water and sugar, with minimal fiber content.
Dr. Slavin mentioned that most fruits contain only one to three grams of fiber. However, there are exceptions, such as raspberries, which contain about eight grams of fiber per cup, and blueberries, which contain around five grams per cup.
Mistake #3: Eating a plain leafy salad
Although a salad can be a healthy meal choice, it may not necessarily be high in fiber. Similar to fruit, salad greens are primarily composed of water.
Dr. Slavin suggested adding fiber-rich toppings like chickpeas or nuts to increase the overall fiber content of the salad. Half a cup of chickpeas provides six grams of fiber, while one ounce of raw almonds contains 3.5 grams of fiber.
Mistake #4: Giving up on fiber
Individuals who are not accustomed to consuming fiber might experience gastrointestinal discomfort when increasing their fiber intake. However, giving up on fiber altogether is a significant mistake, according to Dr. Slavin.
Instead, she recommends gradually incorporating more fiber into the diet and experimenting with different sources to find what works best for each individual. If a particular product causes discomfort, it’s worth trying alternative options.
Mistake #5: Relying on fiber supplements instead of whole foods
Fiber supplements, including prebiotic sodas, have gained popularity. These sodas often claim to promote gut health as they contain prebiotics, a type of plant fiber. While fortified foods can be beneficial, Dr. Slavin advises prioritizing fiber from whole food sources whenever possible.
Dr. Slavin suggests incorporating whole food sources of fiber into each meal, whether they are fresh, frozen, or canned. Although fiber in soda or snack foods is not ideal, it’s still better than not consuming any fiber at all, particularly for individuals who have difficulties meeting their fiber requirements.
Denial of responsibility! Vigour Times is an automatic aggregator of Global media. In each content, the hyperlink to the primary source is specified. All trademarks belong to their rightful owners, and all materials to their authors. For any complaint, please reach us at – [email protected]. We will take necessary action within 24 hours.
