Protein may get plenty of attention when it comes to healthy eating, but another important nutrient deserves a place at the table — fiber.
Fiber plays an important role in digestion, blood sugar and cholesterol management, and helping people feel satisfied after meals. However, many Americans aren’t getting enough fiber in their daily diets.
There are two primary types of dietary fiber: soluble and insoluble.
Soluble fiber slows digestion and can help you feel fuller longer. It may also help lower cholesterol and blood sugar. Good sources include beans, lentils, peas, nuts, seeds, oat bran, barley, fruits and vegetables.
Insoluble fiber helps move food through the digestive system. Think of it as a broom that helps keep the digestive tract moving. Fruits, vegetables, whole grains and wheat bran are good sources.
How much fiber do you need? Daily recommendations vary by age and sex. Women under 50 should aim for at least 25 grams a day, while women 50 and older should get at least 21 grams. Men under 50 should aim for 38 grams, while men 50 and older should get at least 30 grams.
The average American gets only about 16 grams of fiber each day.
Adding more fiber doesn’t have to be difficult. Beans, lentils, fruits, vegetables, whole grains, nuts and seeds can all help boost your intake. For example, a half-cup of cooked navy beans contains nearly 10 grams of fiber, while a medium pear provides about 5.5 grams.
If you’re increasing your fiber intake, take it slowly and drink plenty of water. Adding too much fiber too quickly can cause bloating, gas, diarrhea or cramping.
One easy way to add more fiber during the summer is with a colorful Cowboy Caviar recipe. It’s a simple way to combine several fiber-rich ingredients into one dish.
The information comes from Spend Smart. Eat Smart., which encourages families to make affordable, nutritious food choices.
Source: Spend Smart. Eat Smart., “Fuel Your Health With Fiber.”
