Fiber and You

Unlike the weather, as in Mark Twain’s famous quote, “Everybody talks about it, but nobody does anything about it” fiber is different. Everybody talks about it and there is plenty we can do about it. Following is what the Academy of Nutrition and Dietetics has to say about it.

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Fruits, vegetables, beans and whole grains all contain dietary fiber, a type of carbohydrate that provides minimal energy for the body. Although the body can’t use fiber efficiently for fuel, it’s an important part of a healthy eating plan and helps with a variety of health conditions.

• Heart disease: Fiber may help prevent heart disease by helping reduce cholesterol.
• Weight management: Fiber slows the speed at which food passes from the stomach to the rest of the digestive system – this can make us feel full longer. Foods that are higher in dietary fiber often are lower in calories as well.
• Diabetes: Because fiber slows down how quickly food is broken down, it may help control blood sugar levels for people with diabetes by reducing blood sugar levels after meals.
• Digestive issues: Fiber increases bulk in the intestinal tract and may help improve the frequency of bowel movements.

The recommended amount of dietary fiber is 14 grams for every 1,000 calories per day, or, about 25 grams for women and 38 grams for men each day. Your exact needs may vary depending on your energy needs.

Whole grains and beans tend to be higher in fiber than fruits and vegetables, but all are sources of dietary fiber and contribute other important nutrients. Make sure to include a variety of these foods regularly to meet your dietary fiber needs. These are a few tips to help increase your fiber intake from foods:

• Mix in oats to meatloaf, bread or other baked goods.
• Toss beans into your next salad or soup.
• Chop up veggies to add to sandwiches or noodle dishes such as pasta or stir-fry.
• Blend fruit into a smoothie or use it to top cereal, pancakes or desserts.

It also is important to drink plenty of water and to increase your fiber intake gradually in order to give your body time to adjust.