Adding More Fiber (Fiber Focus Month)

Adding fiber to your meals can help you reduce constipation and other digestive issues. Fiber is found in whole grains, nuts, legumes, vegetables, and fruits. It is recommended for women to eat twenty-five grams of fiber. While the recommendation for men is thirty-eight grams of fiber. For example, oatmeal is a whole grain because whole oats have soluble fiber, antioxidants, and vitamins.

Also, it is recommended to eat oatmeal to reduce your cholesterol. Soluble fibers help the body to retain water which traps fat and keeps you full, especially if you eat it for breakfast. Yet, there is another type of fiber called insoluble fiber. Insoluble fiber absorbs fluids and is roughage for the body. For example, wheat bread, potatoes, beans, nuts, and avocado have insoluble fiber.

Roughages are not digested or absorbed in our bodies. Yet, eating roughage does assist the body in making bowel movements and to stay in the digestive tract for more time making you feel full. The benefits of eating more fiber are lowering your cholesterol and controlling sugar levels. Additionally, it may help with weight loss. However, balance your meals in moderation when adding fiber to your diet. 

Consuming fiber in excess can cause diarrhea. Other side effects of eating too much fiber are bloating, gas, discomfort, and stomach cramps. Nonetheless, it is necessary to consume insoluble and soluble fibers. Add fiber gradually by substituting food items. For example, when selecting pasta, select whole wheat pasta, vegetable noodles, or buckwheat noodles.

Always consult with your primary doctor or with your dietician if you need a low fiber diet or a high fiber diet. Foods that have high fiber content are oats, lentils, avocados, chia seeds, and some fruits. Whereas low fiber content foods are white bread, white rice, white pasta, eggs, and low fiber cereals. Therefore, carefully read all labels when beginning a low fiber diet or a high fiber diet regarding sodium and sugar. Focus on adding fiber to your breakfast meals and for your dinner meals.

Every year in January is National Fiber Focus Month. Nevertheless, you can continue focusing on adding fiber for the rest of the months by consuming the skin of the fruits, the skin of the potatoes, and other soluble and insoluble fibers. Add chia seeds to your oatmeal, yogurt, or add beans with your meal. Furthermore, you can eat brown rice or wheat noodles. Here are resources for adding more fiber to your diet.

 

16 Easy Ways to Eat More Fiber (Healthline):

16 EasyWays to Eat More Fiber (healthline.com)

 

High Fiber Foods-Mayo Clinic:

High-fiberfoods - Mayo Clinic

Easy Ways to Boost Fiber in Your Daily Diet-Eat Right:

Easy Ways to Boost Fiber in Your Daily Diet (eatright.org)

 

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