Dietary fiber, the supernutrient found in fruits and vegetables, not only contains zero calories but also aids in weight loss by increasing satiety. It lowers the risk of diseases such as metabolic syndrome, type 2 diabetes, colon cancer, and heart disease. Moreover, when you eat whole pieces of fruit, like apples with their peels, you’re acquiring both types of fiber – soluble and insoluble.
However, an alarming number of Americans aren’t consuming enough of this essential nutrient. Julie Miller Jones, Ph.D., LN, CNS, professor emeritus at St. Catherine University says, “The real problem is we don’t know we have a problem.” Since many people don’t realize their fiber intake is inadequate, they don’t know how to resolve the issue.
A Mix of Fiber Sources
Jones suggests an easy fiber fix: aim for a mix of fiber sources, including plant-based and fiber-fortified foods like breads, cereals, yogurt, and pasta. But there’s a catch. When you obtain fiber from processed foods, you’re also ingesting added sugar, questionable additives and preservatives, and products manufactured from GMO food sources. In addition, you’re indirectly supporting the very food manufacturers who contribute to the fiber deficiency.
The processing of food often strips it of valuable nutrients like fiber, vitamins, and minerals. Consequently, food companies have to re-add fiber into their products in order to market them as fiber-rich foods. This entire process seems counterintuitive.
More Fruits and Vegetables
A better fiber is simply consuming more fruits and vegetables. Focusing on natural plant-based fiber sources can help you meet your fiber requirements. However, remember that a thin slice of lettuce or tomato on a burger doesn’t count as a single serving of your daily fruit or vegetable intake.
The Healthy People 2010 initiative, a government program aimed at improving US health, recommends eating two fruits and three vegetables daily. Only one in three individuals consumes the recommended fruit intake, and about one in four eats the suggested quantity of vegetables.
To reach this goal, consider adding one vegetable to every meal and having a piece of fruit for dessert at lunch and dinner. But you can – and should – eat more than that! The health benefits of dietary fiber stretch far beyond that, as it improves your cholesterol levels, lowers your risk of high blood pressure, sustains stable blood sugar levels, helps maintain a healthy weight, and promotes better overall health. Additionally, it boosts your digestive health.
List of High-Fiber Foods
To help you boost your fiber intake, here’s a list of high-fiber foods with their fiber content by serving:
- Avocado (1 whole) – 10 grams
- Raspberries (1 cup) – 8 grams
- Lentils (1 cup, cooked) – 15.6 grams
- Artichoke (1 medium) – 10.3 grams
- Broccoli (1 cup) – 5.1 grams
- Chia seeds (1 ounce) – 10.6 grams
- Almonds (1 ounce) – 3.5 grams
- Peas (1 cup, cooked) – 8.8 grams
- Whole wheat pasta (1 cup, cooked) – 6.3 grams
- Pears (1 medium, with skin) – 5.5 grams
The takeaway message: eat your fruits and veggies! Sometimes the simplest advice is also the smartest and most useful. By making this small dietary change, you’ll experience tremendous health benefits.
