What is all the Fuss about Fiber?

May 14, 2018 | Christine Hradek

variety of food items

You may have noticed TV commercials and food packages that label a food as high in fiber or an excellent source of fiber. Have you ever wondered why fiber matters for our health? Over the next three weeks, we will focus on fiber including health benefits, how to get fiber and how to spot it on a food label. Women need about 25g of fiber per day and men need about 38g.

Fiber performs multiple functions in our bodies and it is an important part of healthy eating habits. Fiber can prevent constipation and keep your digestion moving. Think of fiber as the custodian of your colon – it sweeps everything along and keeps it moving. If someone in your house struggles with constipation try eating more high fiber foods. Fiber-rich foods also tend to be more filling than foods that are low in fiber and they are often lower in calories. This means that eating foods high in fiber can help you maintain a healthy weight. Additionally, eating more fiber may lower your LDL or ‘bad’ cholesterol.

Here are some foods to try to boosts your fiber consumption:

  • Vegetables (especially peas, broccoli, corn and potatoes)
  • Fruits (especially raspberries, bananas, oranges and apples and pears with their skin)
  • Oats
  • Beans and lentils
  • Nuts
  • Whole wheat products like bread, pasta or crackers
  • Whole grain cereal
  • Popcorn

Next week Justine will share a sample weekly meal plan that includes meals and snacks with high fiber ingredients.

Talk to you next week!

Christine Hradek

Christine Hradek is a State Nutrition Specialist with Iowa State University Extension and Outreach. She coordinates ISU’s programs which help families with low income make healthy choices with limited food budgets. Christine loves helping families learn to prepare healthy foods, have fun in the kitchen and save money. In her spare time, Christine enjoys cooking, entertaining and cheering on her favorite college football teams with her family and friends.

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