Dietary Fiber is an essential nutrient that is important for digestion, regularity, weight management, and blood sugar control – so are you getting enough? Many Americans do not consume enough fiber in their diet, likely due to eating highly processed foods and not eating enough fruits, vegetables, whole grains, and legumes! The UDSA recommends women should aim for about 25 grams of fiber each day, and men to aim for about 38 grams each day.
Soluble vs. Insoluble Fiber
Fiber is found in plant foods that your body cannot digest. There are two types of fiber – soluble and insoluble – and both types are good for you! Soluble fiber dissolves in water, forming a gel. This can help soften your stools and support regular bowel movements, while also helping to lower cholesterol and regulate blood sugar levels! This type of fiber is found in foods like black beans, lima beans, and kidney beans, brussels sprouts, sweet potatoes, broccoli, avocados, pears, and apples, to name a few. Insoluble fiber attracts water into your stool, making it softer and easier to pass. This helps prevent constipation and regulates bowel movements. Sources of insoluble fiber include whole grains like brown rice, oatmeal, and quinoa, flaxseed, walnuts, apples, raspberries, and kale, to name a few.
Getting More Fiber
Here are some easy ways to increase fiber in your diet by incorporating plenty of fresh fruits, vegetables, legumes, and whole grains!
- Breakfast: Start your day with high-fiber cereal. Add nuts and fruit to yogurt. Add avocado to your toast.
- Lunch & Dinner: Add vegetables, dried beans, and peas to soup. Add berries, nuts, and seeds to your salad.
- Snacks: Snack on vegetables like broccoli, carrots, green beans, or cauliflower with a healthy dip like hummus or white bean dip. Snack on fruits like apples and pears (with skin), or raspberries.
- Powder and pill supplements may be necessary on occasion, but before you reach for the fiber supplements, remember this: Fiber is found naturally in nutritious foods. If you’re lacking fiber in your diet, you’re also likely lacking in other essential nutrients. Add high fiber foods to your diet while also getting the benefits of other nutritious qualities in your food!
Sources: Academy of Nutrition & Dietetics, Harvard Health Publishing
White Bean Dip
This simple, high-fiber bean dip can bring your snack to life! Serve with any vegetable or even use as a spread on your sandwich.
Yield: 6 servings
Prep Time: 10 min
Ingredients:
- 1 15-ounce can of cannellini beans, drained and rinsed
- 2 cloves garlic, peeled
- 2 tablespoons fresh lemon juice
- 1/3 cup olive oil
- ½ teaspoon salt
- ¼ teaspoon pepper
- 2 teaspoons Italian seasoning
- For serving: whole grain pita chips or vegetable of your choice!
Instructions:
- Place the beans, garlic, lemon juice, olive oil, and salt in the bowl of a food processor or blender.
- Puree until smooth, and add pepper and Italian seasoning. Pulse a few times to combine and scrape into a serving dish and serve alongside the dippers. Enjoy!
Source: beanrecipes.com