The health benefits of fiber are many, and include blood sugar control, weight management, constipation relief and improved heart health by reducing one’s risk of heart disease and diabetes.
But experts say many people don’t understand what the best sources for fiber are nor how much to get in a day. “Boosting consumption from foods should be strategy number one when it comes to fiber since high-fiber foods supply key sources of antioxidant nutrients and natural plant compounds that contribute to an anti-inflammatory, cancer-protective diet,” explains Karen Collins, MS, a registered dietitian and nutrition advisor to the American Institute for Cancer Research.
She says it’s important to “aim to include high-fiber foods in every meal, every day,” and, along with other experts, offers several tips for doing so.
What exactly does fiber do?
One of the reasons dietary fiber is so important to a balanced diet is because of its role in energy regulation. Excessive energy intake has been linked to obesity and other health problems and is a major nutritional challenge for many. Compared with other carbohydrates, fiber is unique because it has a low energy density that counters some other foods and plays a key role in managing one’s appetite and feelings of satiety or fullness.
Research from the Journal of Nutrition and Metabolism shows that fiber also contributes to balanced energy by helping metabolizable energy content and by reducing blood sugar spikes that usually lead to an energy crash a short time later.
In other words, though fiber doesn’t provide energy the same way some carbohydrates do, it helps with energy regulation and is especially important to include in foods one eats to start the day.
What foods are high in fiber?
Indeed, breakfast foods are some of the best sources of fiber. Oatmeal with a side of berries, multigrain avocado toast, and many cereals are a great way to introduce fiber into one’s morning.
Collins says other key sources of fiber include whole plant foods such as “whole grains, vegetables and fruits,” plus brown rice, quinoa, whole-grain pasta, crispbread crackers and pita bread. “Legumes also provide dietary fiber,” she says. “This is a family that includes soy foods, dried peas and lentils.” She recommends beans especially, either cooked from dried form or as a time-saving canned option. “Eating so little from this food group is a big gap contributing to Americans’ low fiber consumption, so adding these to more dishes is a strategy I highly recommend.”
Alice Lichtenstein, DSc, director of the Cardiovascular Nutrition Team at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University, recommends many of the same fiber sources Collins does and says such foods, “help keep the contents of the gastrointestinal system moving, support the maintenance of healthy gut microbiota and have a modest beneficial effect on blood glucose and cholesterol levels.”
What’s more, Collins says fiber can be incorporated into snacks in addition to meals. “Nuts and seeds provide fiber and heart-healthy kinds of fat,” she says, “so enjoy a handful added to cereal, yogurt, cooked grains, vegetables or on their own as a snack.”
How can I increase my fiber in my diet?
Getting plenty of fiber in one’s diet is essential. The Dietary Guidelines for Americans recommends for adults to eat 22 to 34 grams of fiber each day, though the specific amount depends on one’s age and gender. For those wondering what 22 to 34 grams of fiber looks like, the Centers for Disease Control and Prevention (CDC) says the amount “would be like eating about six apples a day.” Josh Redd, NMD, the founder of RedRiver Health and Wellness and author of “The Truth About Low Thyroid,” says another way to think about getting enough fiber is to break it up into individual serving sizes and getting between 8-13 of those portions daily. “A serving is roughly a half cup of chopped produce or a cup of leafy greens,” he says.
And if one isn’t used to eating that much fiber, “increase the amount you eat daily over a couple of weeks so your digestion and your gut microbiome can adjust,” Redd recommends. “Otherwise, you may experience digestive discomfort and bloating.” He says it’s also important to note that some people have conditions that make it hard to tolerate a lot of fiber. “In those cases, we recommend supplementing with short-chain fatty acids like butyrate,” he says.
The experts also recommend natural sources of fiber over supplementation. “It’s best to get fiber from food sources and not from a fiber supplement,” advises Lichtenstein Collins agrees that “fiber from supplements can’t replace a high-fiber diet,” but says that fiber-fortified foods are a great way of getting some extra fiber and that fiber supplements also have their place. “These could be useful as you are working on changes in eating habits to raise fiber in your diet or to provide additional fiber beyond what you can reach with your diet,” she says.
Because less than 10% of Americans are currently getting enough fiber, “many of us have some work to do,” Collins advises. “Despite the size of the gap, closing it is achievable and has the potential to result in an overall healthier diet.”
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