NUTRITIOUS TABLE

Linda Farr RD/LD  210-735-2402

Serving San Antonio and South Texas
with personalized nutrition counseling,
customized for health, nutrition and fitness needs.

Linda's Hot Topics Focus on Fiber

Did you know that most people don't get nearly enough fiber in their diet? The recommended amount of dietary fiber is 20-35 grams per day. On average, Americans are only eating half of that. Dietary fiber is found in plants. When eaten, it helps to add bulk in the stomach and intestines, making you feel fuller for longer and decreasing the transit time of your stools. Fiber can also help to lower your risk for developing a heart attack, diabetes, high blood pressure, stroke, obesity, and certain cancers.

Soluble vs. Insoluble Fiber

There are two types of fiber: soluble and insoluble. Soluble fiber helps to decrease cholesterol, stabilize blood glucose levels, and helps with regularity. Soluble fiber can be found in oats, fruits and vegetables, beans, barley, and psyllium. Insoluble fiber helps to add bulk to stool, which also contributes to regularity. Insoluble fiber can be found in whole wheat flour, wheat bran, and some vegetables. Almost all plants have both soluble and insoluble fiber.

How to Add Fiber to Your Diet

Fruits and vegetables have fiber, and increasing these in your diet will also provide vitamins and minerals that your body needs to stay healthy. Whole grains are also an excellent way to increase dietary fiber. Choose whole grain pastas, breads, cereals, rice, and oatmeal. Another great way to boost your fiber intake is by eating nuts, seeds, and legumes (beans and peas).

Quick Tips

• Increase your fiber intake slowly to avoid cramping or bloating
• Fiber needs water to work. Be sure to drink at least 64 ounces of water each day
• Fiber can help with weight management, since it keeps you feeling fuller for longer
• A food advertised as "high fiber" contains at least 5 grams of fiber per serving. Foods that are a "good source" of fiber contain 2.5 to 4.9 grams of fiber per serving. These advertisements are regulated by the government.
• Focus on breakfast first. It is the easiest meal to work in up to half of your daily fiber needs.

Quick Ways to Include More Fiber

• Add black beans to your favorite salsa or salad
• Spread peanut butter and banana slices on a whole wheat tortilla
• Eat the skins of fruits and vegetables
• Add slices of avocado and spinach leaves to sandwiches
• Use flax seed in baked goods or on top of cereals
• Sprinkle granola onto yogurt or ice cream
• Eat cereal with fruit and nuts for snacks.

Thank you to Melanie P., Texas State Dietetic Intern, for her help with this article.