Fill Up On Fiber

When examining nutrition labels most of us look at the primary categories:  total calories, fat, carbohydrates, and sugar, but how often do you consider the fiber content of a food? 

Fiber is an indigestible substance.  It is a type of carbohydrate that goes through the digestive system without being broken down into nutrients.  If you’re not receiving any nutrients from it, what’s the point, right? 

There are two types of fiber:  soluble and insoluble.  Both play vital roles in digestion and metabolism.  Soluble fiber contributes to slowing down the digestive process allowing glucose to enter the bloodstream at a slower pace, which helps to keep our blood sugar levels steady.  This can prevent extreme insulin spikes, which cause the body to store fat and promote fatigue. Soluble fiber also helps to lower cholesterol levels.  Insoluble fiber is nature’s laxative.  It helps move waste through the intestines, cleanses the colon, and makes us more regular. 

Getting enough fiber in your diet is important for weight management as well.  Fiber is mainly found in the outer layer of plants, therefore foods that are rich in fiber are tougher to chew, digested slowly, and keeps you fuller for a longer period of time.  People whose diets are high in fiber tend to eat less total calories on a daily basis, and therefore are more successful in their weight loss goals or weight management. 

The American Dietic Association recommends 25-30 grams of fiber per day.  The average American gets about half the recommended amount daily.  This is mainly because the modern American diet is full of highly processed foods, which virtually eliminates the fiber from foods. 

Foods that are highest in fiber include fruits, vegetables, nuts, seeds, legumes, bran, and whole grains.  Apples, pears, bran cereals, oatmeal, popcorn, broccoli, sweet potatoes, raw nuts, and beans are all excellent sources of fiber.  One apple has 3 grams of fiber, while 1 cup of raspberries has 6 grams of fiber.  It’s a delicious way to stay fuller longer. By including more whole, raw foods into your diet you can boost your fiber intake, feel more satisfied, reach a healthy weight, and get waste moving through the body and out. 

Your Full Fiber Eating Plan

Breakfast:  1 cup of oatmeal with 1/2 cup of raspberries or blueberries (fresh or frozen), ¼ cup of walnuts

Mid-Morning Snack:  medium sized apple with 1tbs. of peanut butter or almond butter

Lunch:  Salad- 2 cups of mixed greens with 1/2 cup of broccoli, 1/4 cup of chopped carrots, medium sized Roma tomato, ¼ cup of kidney beans, 1 tbsp of balsamic vinegar, and 3 ounces of grilled chicken

Afternoon Snack:  1 slice of whole grain bread, 1 slice of low fat cheese, 2 ounces of lean turkey

Dinner:  1 palm sized piece of grilled salmon, 1 small baked sweet potato, and 1 cup of mixed vegetables

Optional Snack:  1.5 -2 cups of light popcorn

The key to eating well is planning ahead.  Prepare your snacks and lunches the night before to take to work with you. It’s not always easy to get enough fresh fruits and vegetables in your diet, and receive the recommended 25-30 grams of fiber each day.  Fiber supplements such, as Metamucil is an excellent alternative when fitting in more fiber is difficult.  A serving of Metamucil provides 4-6 grams or fiber; the same amount as ½ cup of lima beans.  If gulping down a spoon full of fiber in your beverage is easier than downing lima beans or brussels sprouts, don’t hesitate. 

The next time you’re scrutinizing and comparing nutrition labels in the grocery store don’t forget to skip down a few lines and consider the amount of fiber offered per serving into your decision.