Boosting Fiber Intake: Strategies For Vegans

A vegan diet is typically associated with adequate fibre intake, but this may not always be the case. Fibre is a type of carbohydrate that the body does not break down, and it has numerous health benefits. For example, it can help reduce the risk of cardiovascular disease, high blood pressure, high cholesterol, type 2 diabetes, colorectal cancer, and more. The recommended daily intake of fibre is 25 grams for women and 38 grams for men. While most people do not meet these recommendations, it is important to increase fibre intake gradually, as a sudden increase can cause stomach issues. To increase fibre intake on a vegan diet, one can consume whole grains, legumes, nuts, seeds, and high-fibre fruits and vegetables.

Eat whole fruits and vegetables, not juice

Eating whole fruits and vegetables is a great way to increase your fiber intake on a vegan diet. This is because the process of juicing fruits and vegetables removes the fiber, leaving only a concentration of carbohydrates in the form of sugar. While vegetable juices have less sugar than fruit juices, they have far less fiber than you would get from eating the whole food.

By eating the whole fruit or vegetable, you get the benefit of fiber, which helps to keep you feeling full and aids in healthy digestion. It is important to note that the type of fiber found in the peel of fruits and vegetables is generally insoluble fiber, which passes through the digestive tract unchanged and can be beneficial for increasing stool size. Therefore, it is recommended to leave the peel on apples, cucumbers, and sweet potatoes when possible, as removing the peel can reduce the fiber content by half.

Additionally, some fruits and vegetables are higher in fiber than others. For example, one small pear has almost 5 grams of fiber, while a cup of watermelon has less than 1 gram. Berries, cherries, stone fruits (plums, peaches, nectarines, apricots), and avocados are also good sources of fiber.

It is also worth mentioning that if you are new to eating a high-fiber diet, it is best to increase your fiber intake slowly. Adding one serving of high-fiber food per day will allow your body to adjust gradually. Consuming enough fluids is also important when increasing your fiber intake, as proper movement through the digestive system relies on water and other fluids.

Eat whole grains over refined grains

Whole grains are an excellent source of fibre on a vegan diet. They are also rich in nutrients and can be easily incorporated into meals.

Whole grains differ from refined grains as they are minimally processed, leaving the whole grain intact. In contrast, refined grains have been stripped of their vitamin-containing germ and fibre-rich bran. This makes the grain last longer but also removes its most nutritious parts, leaving only a fast-absorbing carb.

Whole grains to include in your diet are oatmeal, brown rice, and whole wheat. These can be used in baking, such as with bread and pastries, or in meals like chilli and pasta salad.

When increasing your fibre intake, it is important to do so slowly and to ensure you are consuming enough fluids. This will help your body adjust to the change and avoid any digestive issues.

In addition to whole grains, you can also increase your fibre intake by consuming legumes, nuts, seeds, and fruits and vegetables, particularly those that are high in fibre, such as berries, pears, plums, and stone fruits.

Eat legumes

Legumes are an excellent source of fiber for vegans. Beans, dried peas, and lentils are all considered legumes and are rich in fiber, protein, carbohydrates, vitamins, and minerals. Consuming legumes can help you meet your daily fiber requirements, which is approximately 25 grams for women and 38 grams for men.

A cup of cooked beans can provide up to 50% of your daily fiber needs. Legumes are versatile and can be incorporated into a variety of dishes. For example, you can use hummus and other bean dips, add mashed or whole beans to ground beef dishes, or top your salads with cooked beans or lentils. Legumes are also a good substitute for meat, and including them in a few meals per week is associated with a reduced risk of chronic diseases and an increased lifespan.

There are many types of beans that are high in fiber, including navy beans, small white beans, adzuki beans, split peas, lentils, pintos, mung beans, chickpeas, and kidney beans. Legumes are an important part of a healthy diet and can be easily incorporated into your meals to increase your fiber intake.

It is important to note that while fiber is essential for health, a sudden significant increase in fiber intake can cause stomach issues. Therefore, if you are new to a high-fiber diet, it is recommended to introduce legumes and other fiber-rich foods gradually and allow your gut to adjust.

Eat nuts and seeds

Nuts and seeds are an excellent way to increase your fiber intake on a vegan diet. They are versatile, nutrient-dense, and flavorful. They are also a good source of protein, healthy fats, and other essential nutrients.

When it comes to fiber content, chia seeds and flax seeds are at the top of the list. These seeds are also rich in omega-3 fatty acids, which have heart-healthy benefits. A single tablespoon of chia seeds provides 4 grams of fiber, while flax seeds offer 3 grams of fiber per tablespoon. Pumpkin seeds, dried coconut, sesame seeds, and sunflower seeds are also excellent sources of fiber.

Among nuts, almonds are a great choice, providing close to 4 grams of fiber per ounce. They are also high in unsaturated fats, magnesium, and vitamin E. Other fiber-rich nuts include pine nuts, pistachios, chestnuts, macadamia nuts, and hazelnuts.

It's important to note that while nuts and seeds offer numerous health benefits, they are calorie-dense, so it's best to consume them in moderation. A daily portion of 1-2 ounces of nuts or seeds is generally recommended.

• Snack on a handful of raw nuts or seeds.
• Add them to your breakfast by sprinkling them over yogurt or oatmeal.
• Include them in your salads, sauces, or stir-fries for some extra crunch and flavor.
• Use nut flour in your baking recipes.
• Make a cashew or pine nut pesto to add to your meals.

Drink more water

Drinking enough water is essential when increasing your fiber intake. This is because fiber works together with water to move through your digestive system effectively.

Fiber is a type of carb found in plant-based foods that stays intact as it passes through your digestive system. It does not break down into sugar like other carbs. Instead, it helps you feel fuller for longer and slows down the absorption of digestible carbs into your bloodstream, helping to regulate your blood sugar levels.

There are two types of fiber: soluble and insoluble. Soluble fiber dissolves in water and is found in vegetables, fruits, and oats. Insoluble fiber passes through the digestive system unchanged and can be found in legumes, seeds, root vegetables, and wheat bran.

When you increase your fiber intake, it is important to drink plenty of water to avoid uncomfortable gas or bloating. A good rule of thumb is to drink one liter of water for every 10 grams of fiber you consume. This will help your body adjust to the higher fiber intake and prevent intestinal gas, abdominal bloating, and cramping.

If you are taking a fiber supplement, it is even more important to drink enough water. Fiber supplements can cause stomach discomfort and bloating, so introducing them gradually and drinking plenty of water can help reduce these side effects.

In addition to drinking enough water, it is recommended that you increase your fiber intake gradually. This will give your digestive system time to adjust to the higher fiber content. If you are currently getting 10 grams of fiber per day, try increasing by 3-5 grams per day every few days until you reach the recommended amount.

For context, the recommended daily fiber intake is a minimum of 25 grams for women and 38 grams for men. However, most people fall short of this, with Americans averaging only around 12-18 grams of fiber per day.

By drinking enough water and increasing your fiber intake gradually, you can avoid any discomfort and fully reap the health benefits of a high-fiber diet.

Frequently asked questions