Tuesday, April 15, 2025

Eating Enough Fiber? Isn’t it Time You Tried?

The American diet is woefully lacking in fiber. The recommended amount of fiber for women over age 50 is 21 grams daily. For women under age 50, it’s 25 grams daily. Men over age 50 need 30 grams daily, while men under age 50 need 38 grams per day.
On average, most people in the United States typically consume 17 grams, which is far below the FDA’s fiber intake guidelines.

Recent studies have found that people who eat more fiber have greater protection against heart disease and have a lower risk of constipation, diverticular disease, type 2 diabetes, and colon cancer.

Obviously, most people need to up their intake of fiber. However, think twice before you go to your grocery store and buy a lot of products with “added” fiber. Joanne Slavin, professor of food science and nutrition at the University of Minnesota, states, “We need a variety of fiber from whole grains, beans and other real food, not just one fiber added to soda pop or snack foods.” The intact dietary fiber that occurs naturally in grains, beans, vegetables, and other plant foods is a mix of fibers. “Added” fiber can be a single type that is isolated from foods or made in a lab. For example, inulin (aka chicory root fiber or extract) is used in health bars, brownies and donuts as well in thousands of other foods. “Inulin has no effect on laxation” says Slavin “and some people are very intolerant to it.”

So, what do we do? Simple - Eat Natural Fiber!

Here is a list of some fiber-rich foods that will help boost your fiber intake:

  • Black beans, lentils, pinto beans or split peas
  • Chickpeas and kidney beans
  • Barley
  • Popcorn
  • Whole wheat pasta
  • Blackberries, raspberries, blueberries
  • Pears
  • ½ an avocado
  • Sweet potato
  • Broccoli, green beans
  • Chia seeds
  • Ground flaxseed
  • Almonds

Increase your fiber by snacking on almonds, or berries, or both.  Half an avocado is a filling and delicious snack in the afternoon. Add a tablespoon of ground flaxseed to oatmeal, salads, and protein smoothies. For a fiber-rich meal, be sure to check out this month’s recipe for One Pot Beans and Rice with Corn and Salsa. It is great as an entrée or a side dish.

As always, if you have any questions about fiber or nutrition, leave a comment, or email me at: lisa@maineweightlosscoach.com

Best to you, Lisa!