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Quick – what comes to mind when you hear the word “fiber?”
I’ll bet it’s something to do with needing it to stay “regular.”
Well, yes, that’s one thing fiber helps you do – avoid constipation.
But it’s important for other reasons, too. And since March is National Nutrition Month (it’s also the month we change the clocks – yay!) it’s a good time to think about putting more fiber into your diet.
Why?
Most of us are not getting enough fiber. Current recommendations call for at least 25 grams per day; the amount in five servings of either fruits or veggies and one or two servings of either whole grains or beans.
But the average American is getting just 14 grams daily. Not nearly enough.
Aside from keeping your bowels happy, here are other reasons fiber is so valuable. It’s not just about digestion, after all:
It helps you feel full (and with that, helps with weight control).
It may help lower your cholesterol.
It may reduce your risk of coronary heart disease.
It may reduce your risk of type 2 diabetes.
It helps prevent hemorrhoids.
It helps in the treatment of diverticulitis (inflammation of the pouches in the digestive tract).
It helps with irritable bowel syndrome.
Where can you find fiber, other than in the obvious apples and broccoli, for instance? Here are a few surprising sources you may not normally think about:
- Popcorn
- Nuts
- Chia Seeds
- Bulgur wheat
- Kiwis
- Raspberries
- Avocado
- Flaxseeds
- Oatmeal
- Lentils
Irene S. Levine says
I just ran into the kitchen for a bowl of oatmeal!:-)
Sheryl says
Glad to hear that, Irene! While you were at it, hope you threw some berries in.
Jennifer Margulis says
I am super big on fiber. Ironically, it is probably one thing I AM getting enough of in my diet.
Sheryl says
Well, you certainly are ahead of the game, Jennifer. What’s your favorite way to get fiber? Mine is fruits – especially summer fruits and melons. Can’t wait.
Brette says
I’m gluten intolerant and it makes it hard to deal with the fiber issue. Before I was diagnosed, I bought all whole grain products. Most gluten free products are not whole grain at all. It’s very challenging.
Sheryl says
That must be very challenging. But what about fruits and veggies – can you eat those? Lots of fiber there.
Living Large says
I love lentils and avocados and we try to eat them on a regular basis.
Sheryl says
I love those things too, LL. I find myself eating avocados more often than lentils, though; must change that!
Kerry says
thanks for this, Sheryl. we eat a veg based diet and I often make lentil soup, but I hadn’t thought of lentils in connection with fiber. good to know!
Sheryl says
Yum…love lentil soup. Care to share your recipe?
Alexandra says
Good reminders! I don’t eat oatmeal for breakfast, so my hubby cooks it for lunch, especially during the winter. Makes me feel so healthy. I just read about putting chia seeds in smoothies. Do you know if they need to be cooked ahead of time?
Sheryl says
I love oatmeal for lunch, too. Especially on a cold winter day.
Not positive about the chia seeds, but I am pretty sure you need not cook them.
Alisa Bowman says
I keep hearing about these chia seed things. What are they?
Sheryl says
They are teeny tiny little seeds, with 5 gms. of fiber in just one tablespoon, and are touted by athletes to increase stamina and performance. You can add them to smoothies, puddings, cereals, etc. Here’s a link for more complete info: http://www.bobsredmill.com/chia-seed.html
Rosalba Gordon says
I make a soup and one of the main ingredient is oats, so good, specially in Winter time. Jicama have a lot of fiber and you can use it in almost everything.
Sheryl says
OAts in soup? Sounds interesting. I’d love to know more! And hadn’t thought of jicama – thanks for the tip.
Melanie @ Frugal Kiwi says
You can get plenty of fiber, even with no grains in your diet. Leafy greens, cruciferous veggies and definitely avocado. Lots of fibre in avocado.
Sheryl says
Absolutely. All the things you mention are filled with fiber. Thanks for bringing that up!
ruth pennebaker says
Thanks for reminding me. I’m always in search of more fiber.
Sheryl says
Well, Ruth, may your search end here!
Roxanne @ Champion of My Heart says
Not to get too personal, but I have to eat a low-fiber diet this week in advance of some medical tests, and it’s KILLING me. Every time I want a snack … the kinds of foods I would normally eat are on the no-no list. I like to think I eat a healthy diet, but I didn’t realize just how much fiber I eat, until I had to cut it out for a while.
Sheryl says
Ooh, I’d have a tough time with that, too. Good luck with your test, and here’s to bringing fiber back into your diet.
Jeanine Barone says
I eat oatmeal with berries most mornings and then have a whole avocado (or two) for lunch (along with other food items). The only source of fiber that doesn’t work for me: beans of any sort.
MyKidsEatSquid says
I usually eat quite a bit of fiber but I’m trying to find ways to get my kids to do the same. My tween tends to shun all whole grains and is a bit texture adverse–no avocados for that reason (although the rest of the fam loves them). I’ve been using the fiber pasta and she seems to like that. Have you seen it? I believe it’s from Barilla.
SherylK says
No, MKES, have not seen the fiber pasta. Is that how it’s marked…or is it called something else?
Jane Boursaw says
I do love a good bowl of oatmeal. Think I probably do pretty well on the fiber.
SherylK says
I’m with you on the oatmeal. There are so many ways to eat it, too. Sometimes I mix peanut butter into it – great combination.