Benefits: Fiber benefits everything from heart health and cancer health to digestion. If protecting yourself from heart disease and cancer is not reason enough to increase your consumption of fiber, then you might note that boosting your fiber intake may also reduce the number of calories your body absorbs from the foods you eat. According to research, individuals who increase fiber intake may absorb fewer calories from fat and protein.
What is fiber? Fiber is the part of plant foods that the body can’t digest, yet it’s one of the most important things you can eat to keep your digestive tract running smoothly. The two major types of fiber are soluble and insoluble. They have different but equally important functions in the body, so it’s a good idea to eat both on a regular basis.
- Insoluble fibers pass through the intestinal system almost completely intact. Along the way insoluble fibers absorb water, helping waste products move more quickly and easily through the digestive tract, which reduces risk of constipation, hemorrhoids and some types of cancer.
- Sources include: whole-wheat, wheat bran, corn bran, fruits (pears and strawberries), vegetables (broccoli and potatoes)
- Soluble fibers are partially broken down during the digestive process to a gel-like consistency. This slows the rate of food absorption and helps the body regulate blood sugar levels – good news for anyone with diabetes. Increasing soluble fiber intake is also beneficial in weight management because it makes you feel fuller longer; and in cholesterol management, since it can significantly reduce blood cholesterol levels.
- Sources include: dried beans and peas, barley, brown rice, oat bran, oatmeal, fruits (apples and citrus fruits), vegetables (carrots and leafy greens)
Recommended amount: Health professionals recommend consuming at least 20-35 grams of fiber daily. The average American consumes ~15 grams daily.
Quick tips for boosting fiber: It’s easy to boost fiber intake by eating more fresh fruits and vegetables, and by substituting whole grains for refined (white) flour and cereals. Increase fiber gradually to avoid gas, cramps and diarrhea, and drink plenty of water (6-8 cups per day).
- Make sure your bread lists "whole" wheat or "cracked" wheat as the first ingredient; plain “wheat flour” = white flour.
- Choose bran or whole-grain cereals with at least 2.5 grams of fiber and 3 grams of fat or less per serving.
- Substitute brown for white rice.
- Add cooked dried beans and peas to soups, casseroles or salads.
- Sprinkle cereal or yogurt with dried fruit or chopped fresh fruit.
- Eat at least five servings of fruits and vegetables daily.
Whole grains vs. refined grains — affects the fiber
Whole grains are much more nutritious than refined grains because they contain the bran and germ portions of the grain. When whole grains become refined grains, the germ and bran layer of grain is removed (polished), taking away fiber and much of the iron, B-vitamins and other nutrients, and leaving just the starchy endosperm. Examples of the refining process include making white flour from whole-wheat grain and white rice from whole-brown rice.
LEAN CUISINE® provides more great ways to add fiber to your day:
Many LEAN CUISINE® meals have good fiber content. Here are some recommended ones: Spaghetti with Meat Sauce, Santa Fe-Style Rice & Beans and Three Bean Chili with Rice.
Getting started:
Before you make any changes to your diet, contact your personal physician to be sure your exercise and nutrition goals are just right for you. This information is not intended as a substitute for professional medical advice or treatment.
Sources:(AHA Website; FDA Website; Nutrition: Dietary Fiber and Body Weight-Slavin Vol 21:3 pgs 411-418, June 2004)