Protein is often the talk of the town but today we are going to talk about fiber. Fiber is an important part of health but most of us don’t eat enough of it. Let’s look at the sources and benefits of fiber.
There are two main types of dietary fiber, soluble and insoluble.
- Soluble fiber slows digestion which helps us feel fuller and more satisfied after a meal. It can help lower cholesterol and blood sugar. Soluble fiber is found in nuts, seeds, beans, lentils, peas, oat bran, barley and fruits and vegetables like apples, bananas, and artichokes.
- Insoluble fiber moves food through the digestive tract. You can think of it as the broom of the digestive tract that keeps waste moving through. Insoluble fiber is found in fruits, vegetables, whole grains, and wheat bran.
Eating a variety of fiber-rich foods helps you to get both kinds of fiber. The recommended amount of fiber to eat each day is based on age.
Women:
- Under age 50 at least 25 grams
- 50+ at least 21 grams
Men:
- Under age 50 at least 38 grams
- 50+ at least 30 grams
Unfortunately, the average intake of fiber is only about 16 grams a day. To help you get in the recommended amount of fiber in a day, think about eating 7-10 grams per meal and some during a snack. Here’s a chart showing the amount of fiber in different foods.
| Food | Amount | Grams of fiber |
| Navy beans, cooked | ½ cup | 9.6 |
| Split peas, cooked | ½ cup | 8.1 |
| Lentils, cooked | ½ cup | 7.8 |
| Shredded wheat, spoon size | 1 cup | 6.1 |
| Bran flakes | ¾ cup | 5.5 |
| Pear | 1 medium | 5.5 |
| Chia Seeds | 1 tablespoon | 4.9 |
| Artichoke, globe hearts, cooked | ½ cup | 4.8 |
| Green peas, cooked | ½ cup | 4.4 |
| Raspberries | ½ cup | 4.0 |
| Apple with skin | 1 small | 3.6 |
| Almonds | 1 ounce | 3.5 |
| Broccoli, cooked | ½ cup | 2.6 |
Some foods, beverages and supplements have fiber added to them. However, it is recommended to get most of your fiber from fruits, vegetables, whole grains, nut, seeds, and beans and use those products with added fiber to fill in gaps, if needed.
If you want to increase your fiber intake, start slowly and drink lots of water to help with digestion. Increasing it too quickly can lead to unpleasant side effects like bloating, gas, diarrhea and cramping. And remember, we want to get enough fiber, but excessive amounts aren’t necessary.
A fun way to get in fiber during the summer is with our Cowboy Caviar. Check back the next three weeks to see how Justine, Christine, and Katy like to get fiber in their meals and snacks.
