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Let’s Talk About Fiber An update from Dana Pierce, Nutrition Administrator Are you getting enough fiber every day? Increasing your fiber consumption can help with inflammation and weight control. Do you know that there are numerous benefits to getting enough fiber, as well as many delicious ways to do so? Fiber helps with healthy digestion, feeling full, and preventing constipation. Fiber also plays a role in reducing the risk of heart disease, diabetes, and some cancers. Fiber can be found in many plant-based foods, such as fruits, vegetables, whole grains, legumes, nuts, and seeds. Eating a balanced and diverse diet can help you meet your fiber needs. When reading labels, look for “whole grain”—bread labeled “multigrain” or “12 grain” does not mean it is a whole grain. Older adults require slightly less fiber than young adults. Men need more fiber than women. For those under 50, the USDA recommends a daily intake of 25 grams for women and 38 grams for men. Women over the age of 50 should consume 21 grams, while men over the age of 50 should consume 30 grams daily.
It’s important to get the right amount of fiber. Too little can cause constipation and increase risk of certain chronic diseases. Too much, especially if increasing the amount of fiber in the diet too quickly, can cause gastrointestinal issues, including bloating, gas, and cramping. Here are some easy ways to get more fiber daily: •
Start your day with a bowl of high-fiber cereal.
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Add vegetables, dried beans, and peas to soups.
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Add nuts, seeds, and fruit to plain yogurt.
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Snack on vegetables such as cauliflower, broccoli, carrots, and green beans. Have them with a healthy dip such as hummus or a fresh salsa.
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Eat more whole, natural foods and fewer processed foods.
I hope you can find delicious ways to start adding more fiber to your diet. I’ve included a high-fiber quesadilla recipe for you to try. Enjoy!
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