Milly Gaines
Fiber is an essential part of a healthy diet, offering a range of benefits from improved digestion and weight loss to lowering the risk of diseases. Found in plant-based foods, fiber is a type of carbohydrate that stays intact as it passes through the body, aiding the movement of food through the digestive system. There are two types of fiber: soluble, which dissolves in water and forms a gel in the stomach, and insoluble, which does not dissolve and helps clear out the colon. Increasing fiber intake should be done gradually, with a slow increase in fiber-rich foods over time to avoid digestive side effects. So, how can you add more fiber to your diet?
| Characteristics | Values |
|---|---|
| How much fiber? | Women: 25 grams daily; Men: 38 grams daily |
| Aim | Up to half your plate contains fiber-rich food |
| What to eat? | Fruits, starchy vegetables, legumes, whole grains, nuts, seeds |
| How to eat? | Include fruits/vegetables in every meal; Eat pulses/plant-based proteins; Choose whole-grain foods; Drink plenty of water |
| Benefits | Reduces risk of diverticulitis, improves digestion, aids weight loss, lowers risk of diseases (heart disease, stroke, type 2 diabetes, bowel cancer) |
| Precautions | Add fiber slowly to avoid digestive side effects like bloating; Be careful about eating too much fiber at once |
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What You'll Learn
Eat more fruit and vegetables
Eating more fruits and vegetables is a great way to increase your fibre intake. Fibre is a type of carb found in plant-based foods, and it's important to get enough of it for your health. It can help with weight loss, maintaining a healthy weight, and reducing the risk of diseases.
The USDA's Dietary Guidelines for Americans recommend eating a minimum of two servings of fruit and three servings of vegetables every day. One serving is typically one piece of fruit or a half-cup of raw fruit or vegetables, or a cup of leafy greens. Try to include fruits, vegetables, or both with every meal. For instance, have fruit with breakfast and as a snack, and vegetables with lunch and dinner.
Fruits that are particularly high in fibre include strawberries, pears, apples, raspberries, bananas, and avocados. When it comes to vegetables, good options are carrots, beets, broccoli, artichokes, sweet potatoes, and Brussels sprouts.
If you're not used to eating a lot of fibre, it's important to add it to your diet gradually to prevent gas and bloating. Try adding just one more serving of a high-fibre food to your daily diet for a week, and see how your body feels. If everything is okay, add another daily serving the following week. Remember to drink plenty of fluids—about 16 ounces of water, four times a day—to help fibre pass through your digestive system smoothly.
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Choose whole grains
Whole grains are an essential part of a healthy diet. They are minimally processed, leaving the whole grain intact, including the vitamin-containing germ and the fiber-rich bran. In contrast, refined grains have been stripped of these nutritious parts, leaving only a fast-absorbing carb. Whole grains are also a good source of heart-healthy soluble fiber, which controls appetite while regulating blood pressure and cholesterol levels. Research has found that a diet rich in whole grains significantly decreases the risk of heart disease.
There are many whole grains to choose from, including gluten-free options such as brown rice, quinoa, corn, and oats. If you're consuming six 1-ounce servings of grains each day, it is recommended that at least three of these servings should be whole grains. For example, one slice of whole-wheat bread counts as one 1-ounce serving. Other whole grains include bulgur, a Middle Eastern staple that is a versatile and gluten-free option and contains the most fiber of any grain. Brown rice is another whole grain that offers more fiber and protein than white rice, making your meal more filling.
When choosing whole grains, look for those that are high in fiber and have few ingredients in addition to whole grain. The carbohydrate-to-fiber ratio of less than 10:1 is a good indicator of a whole grain's healthfulness. Whole grains with this ratio are also less likely to contain trans fats, sodium, and sugar.
Replacing refined grains with whole grains and eating at least two servings of whole grains daily may help reduce your risk of developing type 2 diabetes. The fiber, nutrients, and phytochemicals in whole grains may improve insulin sensitivity and glucose metabolism and slow the absorption of food, preventing blood sugar spikes. A large five-year study also found that eating whole grains may offer modest protection against colorectal cancer.
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Drink more water
Water is essential for survival and adequate water intake is needed to carry out many tasks in the body. When it comes to increasing fiber intake, staying hydrated becomes even more crucial. This is because fiber absorbs water during digestion, increasing stool bulk and aiding bowel movements. Therefore, drinking plenty of water can help fiber pass through your digestive system smoothly and prevent constipation.
It is recommended to drink about 16 ounces of water, four times a day, or roughly 1 ounce of water per kilogram of body weight. For example, a person weighing 140 pounds should aim for about 64 ounces of water each day. It is important to note that water needs may vary depending on factors such as perspiration from exercise or hot temperatures, and certain health conditions or medications may require adjustments to water intake.
To ensure adequate hydration, it is advisable to make water your primary beverage of choice. While other fluids contribute to overall fluid intake, limiting caffeine intake can help maintain hydration, as caffeine stimulates urine production.
By staying properly hydrated, you can support the beneficial effects of fiber in your diet, such as improved digestion and reduced constipation. Additionally, drinking plenty of water can also provide other health benefits, such as preventing disease and maintaining vital body functions.
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Eat pulses and legumes
Pulses and legumes are an excellent way to add more fibre to your diet. They are inexpensive, sustainable, and rich in protein and fibre.
Legumes are recommended by the U.S. Dietary Guidelines, the DASH Eating Plan of the National Heart, Lung, and Blood Institute, and the Food and Agriculture Organization (FAO) of the United Nations. The FAO even declared 2016 as the International Year of Pulses, highlighting their contribution to nutritional diversity and hunger eradication.
Legumes are plant-based foods that include beans, lentils, peas, and chickpeas. They are a good source of both soluble and insoluble fibre, which can help improve digestion and reduce the risk of constipation. The fibre content in legumes can also help lower blood cholesterol and prevent sharp rises in blood sugar, reducing the risk of cardiovascular disease. According to a meta-analysis, consuming legumes about four times a week was associated with a 14% reduced risk of coronary artery disease.
To include more pulses and legumes in your diet, try the following:
- Eat legumes at least three times a week.
- Include them as a plant-based protein in meatless dishes or as a starch side dish instead of grains.
- Puree chickpeas and serve them with crackers or vegetables like carrot sticks.
- Aim for about three cups of legumes per week, as recommended by the U.S. Dietary Guidelines.
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Snack on nuts
Nuts are a great source of nutrients, such as protein, healthy fats, fiber, vitamins, and minerals. They are also versatile and delicious. You can eat them on their own, or pair them with other nutritious foods like fruits and vegetables.
When choosing nuts to snack on, it is important to select those that are high in fiber. Some examples of nuts that are high in fiber include almonds, pistachios, walnuts, hazelnuts, pine nuts, chestnuts, peanuts, and sunflower seeds. These nuts are not only a good source of fiber but also have other health benefits, such as reducing the risk of heart disease and supporting immune health.
To incorporate nuts into your diet, you can eat them raw or roasted, or add them to dishes like salads, desserts, and grains. For example, almonds can be eaten raw or roasted, and are also often made into almond butter, flour, or milk. When eating nuts, it is generally recommended to consume 1-2 ounces or a handful as a good daily portion size.
It is important to note that nuts are calorie-dense, so combining them with other foods like fruits or yogurt can help create a filling snack without adding too many calories. Additionally, when purchasing nut butters, it is best to choose products without added oils and sugars to improve texture and taste.
By including a variety of high-fiber nuts in your diet, you can not only increase your fiber intake but also reap the other nutritional benefits that nuts have to offer. Remember to drink plenty of fluids, especially water, when increasing your fiber intake to support healthy digestion.
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Frequently asked questions
High-fibre foods include fruits (such as pears, apples, berries, avocados, and durian), vegetables (such as legumes, sweet potatoes, leafy greens, and artichokes), whole grains (such as oatmeal, brown rice, and whole-grain bread), nuts, and seeds.
It is recommended that women aim for 25 grams of fibre daily and men for 38 grams. However, the average American only consumes around 16 grams of fibre per day. It is important to increase your fibre intake gradually to avoid digestive issues.
Here are some simple tips to increase your fibre intake:
- Eat a minimum of three servings of vegetables and two servings of fruit every day.
- Include fruits, vegetables, or both with every meal.
- Replace refined grains in your diet with whole grains.
- Add beans, lentils, or peas to your meals a few times a week.
- Start your day with a high-fibre breakfast, such as oatmeal with nuts and fruit or eggs with beans or sweet potatoes.
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