Reach Your Dietary Fiber Goals
Your grandmother may have called it “roughage,” and probably told you to eat more of it. She was right, because fiber is a nutrient that should have your attention.
What is Fiber?
Fiber is the nondigestible part of plant foods. That’s right, our bodies don’t digest it. However, that doesn’t mean it isn’t important. In fact, it is even more important than ever, as we learn about how it improves our health—and it all happens in the gut.
There are different types of fiber, such as soluble, insoluble, fermentable, or resistant starch. Since many plant foods have a mix of different types of fiber, it’s more important to pay attention to the total number of fiber grams rather than eating enough of a certain type of fiber.
What Can Fiber Do for You?
Without singing fiber’s praises too much, the benefits of fiber are impressive. Among the accolades are the following:
Delays blood sugar spikes
Helps to clear bad cholesterol
Adds bulk and weight to stool, making it easier to pass
Healthy fermentation in the gut – feeding the gut bacteria and creating postbiotics
Helps you feel fuller for longer periods of time
Higher fiber intakes have been linked to improved immune health, reduced inflammation, and lowering cholesterol, among many other health benefits. Many of these benefits come from the action of fiber in the gut, but you also get beneficial nutrients from plant foods containing fiber, such as vitamin C, potassium, and magnesium.
How Much Fiber Do You Need?
A good rule of thumb for fiber goals is 14 grams of fiber per 1,000 calories each day. For women, the recommendation is around 25 grams per day, and for men, it’s higher at 38 grams per day. Of course, this is dependent on overall energy intake, which could vary with body size and activity level.
The USDA estimates that men aged 19-50 are consuming around 18 grams of fiber per day and women of the same age are consuming around 15 grams per day, with only 5% of Americans eating the recommended amount of fiber per day. How does your fiber intake stack up to the recommended numbers?
Jumping on the Fiber Bandwagon
Now that you’re convinced to up your fiber, just remember, slow and steady wins the fiber race. That means increasing your fiber too quickly might turn your regularity dreams into a constipation nightmare.
Your gut doesn’t like major changes all at once, so increase your dietary fiber slowly until you reach your goal. Fiber also loves water, so make sure you’re increasing your water intake as you increase your fiber intake.
Adding Fiber to Your Diet
There are many ways to easily add fiber-rich foods to your diet. Look at the dietary fiber amounts in some common foods to have an idea of how much fiber is in some foods you might be already eating.
More Tips:
Add a fruit or vegetable to just one meal per day and increase to more meals as you like.
Add nuts, seeds, or poppable fruits (blueberries, raspberries, kiwi berries) as a snack.
Swap out your white bread for whole grain bread — some breads have 5 grams of fiber per slice.
Work on incorporating more beans into your meals 2-3 times per week.
The Bottom Line
Fiber is having a moment, from prebiotic sodas to collagen powder with added fiber, it’s everywhere. Before turning to supplements or functional foods, start with the basics and reap the additional benefits of more plant foods in your diet. Your gut will thank you.
Sarah Pflugradt is a registered dietitian with a specialization in human performance. She is an Air Force vet, a military spouse, and a health promotion professor at American University in Washington D.C. She spends her free time cooking, writing, and watching her 3 kids compete in sports.
