The More Fiber We Eat The Better

We have been reading about and listening to the many benefits of fiber. A common mantra when it comes to eating is “Fiber, Fiber, Fiber”-Eat more fiber! Who better to guide us toward a better understanding of fiber than Deanna Minich-renowned teacher, author and scientist. In her recent article, “Practical Tips to Adding More Fiber To Your Daily Eating,” Deanna outlines the benefits and tips to adding more fiber to our meals. According to her article: Adult Women should consume 22-28 grams of fiber daily; while adult men should consume 28-34 grams of fiber daily. Low fiber intake puts us at risk for developing cancer, constipation, Irritable Bowel Disease, and disrupted sleep patterns. Consuming healthy amounts of fiber can lead to healthy digestion, weight loss and reduced risks for Type 2 Diabetes, Obesity, High Blood Pressure and Heart Disease.

There are two types of fiber–soluble(dissolves in water) and insoluble fiber(remains intact, think roughage). So, how can we get the recommended daily intake? Eat more fruits, vegetables and whole grains in as natural a form as possible. As Dr. Mark Hyman often says-“if it is Man-Made and comes in a box-well-that’s a no! If it is God-made and found in nature in as close to its original form-that’s a Yes!” Minimize or optimally avoid high processed foods. Choose that apple over the applesauce! Choose brown rice, wild rice or black rice over white rice. Eat vegetable soup and add legumes if you can tolerate them. Decrease meat consumption and substitute legumes. Fiber can be increased by taking a supplement as it will help fill in the fiber gap. A supplement, however, does not provide the same nutritional benefits as the whole food. If needed, Psyllium husk can be added to water, cereal, smoothies or baked goods. Healthshifter enjoys mixing 1 Tablespoon of Chia Seeds in a glass of water. This drink not only helps with fiber intake, but it helps reduce hunger.

Deanna has practical advice from research for adding more fiber. Go low and slow. Start with 5 grams of fiber a day per week and notice how you feel. Keep a journal to record the food’s affect. Here is a chart of high fiber rich foods to add to your meals or to eat as a snack:

To read Deanna’s article in detail click the link below.