The average adult needs 21 to 38 grams of fiber every day. When planning your meals, you probably think about a protein, a vegetable and maybe starch. But are you including enough fiber-rich options? The answer may surprise you.
“Many people only eat half the amount of fiber they need,” says Kelley Monahan, wellness associate at Geisinger. If fiber is lacking in your diet, not to worry. Adding more is easy.
What is fiber? Fiber is a carbohydrate found in pro-duce and grains.
And it could hardly be healthier. “This essential nutrient contributes to health and wellness in many ways,” Monahan says. “Fiber protects against heart disease, Type 2 diabetes, co-lon cancer and diverticulitis.”
It comes in two types: Soluble fiber – This type dissolves in water.
Insoluble fiber – This type doesn’t dissolve in water. Getting the right nutrients — in the right amounts — can make you feel your best. Adding more fiber to your diet can:
Help you “go”: A key sign your diet is low in fiber? Constipation.
Boosting your fiber intake will help keep you regular. Just be sure to add it gradually so your digestive system has time to adjust. “Adding too much fiber too fast can cause diarrhea,” says Monahan.
Aid in weight loss: Eating more fiber helps you feel full longer. That means a fiber-packed breakfast — think oatmeal, whole-grain cereal or fresh fruit — may keep you full until lunchtime, so you snack less.
Control blood sugar: Fiber slows your body’s ab-sorption of sugar. “This helps keep blood sugar levels within a healthy range, which can lower your risk of developing diabetes,” Monahan says.
Lower cholesterol: Watching your cholesterol lev-els? Fiber can help with that, too. Cholesterol binds to fiber and moves through your digestive system, where it leaves the body instead of entering your bloodstream.
How to get more fiber: And there’s even better news: Increasing your fiber doesn’t mean eating hay. With a few small adjustments, you can up your intake and still enjoy your meals.
Some easy ways to get more fiber: Plan your morning meal: Choose a high-fiber option like bran flakes or oatmeal for the first meal of the day. Looking for something heartier? Try scrambled eggs with spinach and a piece of fruit.
