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You probably know that fiber is an important ingredient for a healthy diet. But if you’re like most Americans, you can’t get enough of it.
Although it’s best known as a nutrient that helps keep you regular, fiber has other major health benefits. That’s why doctors and nutritionists encourage people to prioritize it.
“I always joke that fiber is my favorite f-word,” says Caroline Susie, registered dietitian and spokesperson for the Academy of Nutrition and Dietetics. A diet rich in fiber helps in weight management, blood sugar regulationand cholesterol levels and blood pressure, he points out—all of which are risk factors for heart disease and stroke, two of the leading causes of death among US adults.
People who consumed the highest amount of fiber were 15% to 30% less likely to die from cardiovascular-related events compared to those who ate the lowest amount, according to a 2019 meta-analysis. which was published in. The Lancet. And a 2013 study published in the journal of the American Heart Association Stroke found that a person’s risk of a first-time stroke decreased by 7% for every 7-gram increase in fiber in their daily diet.
Besides reducing the risk of disease, adequate fiber intake can improve your quality of life through better gastrointestinal health and better energy levels, Dr. Mona Bahoth, stroke neurologist and Assistant Professor of Neurology at Johns Hopkins Hospital, said luck. “A balanced diet including healthy fiber has the potential to influence long-term health and brain health for everyone,” he said.
Here’s what you need to know to switch to a high-fiber diet.
What is fiber?
Fiber is a carbohydrate found in plant-based foods that is not fully digested by the body. Generally speaking, there are two types of fiber: soluble and insoluble. They are found in different sources, but both are good for you and serve similar functions in your body.
- Soluble fiber can dissolve in water and help stabilize blood sugar and reduce cholesterol. It is found in beans, avocados, and pears.
- Insoluble fiber does not dissolve in water and helps move food along the digestive tract; it can prevent or relieve constipation. Insoluble fiber is found in whole wheat flour, cauliflower, and potatoes.
How much fiber do I need?
only 5% of Americans get enough fiber, studies show. Most of us are very deficient, consuming only 10 to 15 grams per day.
The American Heart Association recommends most adults get at least 25 grams of fiber per day — that’s about 8 to 10 grams per meal.
These guidelines do not account for body differences such as height and weight or health history, but your doctor or nutritionist can help you determine the right amount of fiber for you.
What are some foods that are high in fiber?
Food groups high in fiber include legumes, nuts and seeds, fruits, vegetables, and whole grains. Here are some high-fiber favorites that Susie recommends:
- Beans
- Lentils
- Fresh fruits such as strawberries, oranges, blueberries, apples, and pears with skin
- Fresh vegetables like broccoli, Brussels sprouts, green peas, and potatoes with the skin on
- Popcorn
- Avocado
- Oatmeal
- Barley
- Split peas
- Chia seeds
Should I take fiber supplements?
There are many fiber supplements on the market. But Bahoth says it’s better to reach for whole foods. Studies show that supplements may not provide the same benefits, such as the feeling of fullness that comes from eating fiber-rich foods. Supplements can also lack vitamins, minerals, and other nutrients that come from food—and such supplements can also cause gas and bloating.
However, there are some situations where supplements can be helpful. “Make sure to talk to your doctor before you start a fiber supplement, because there may be interactions with some medications,” warns Susie.
How can I add more fiber to my diet without supplements?
Here are three simple ways to add more fiber to your diet, according to Susie:
- For breakfast: Add 1 tablespoon of chia seeds to your yogurt (10 extra grams of fiber).
- For lunch: Add 1/2 cup of green peas to your salad (4.5 extra grams of fiber).
- For a snack: Add 1 cup of berries (8 additional grams of fiber).
“That’s 22.5 grams of fiber on top of what you’re already eating, and that’s all before dinner,” he says.
How soon should I increase my fiber intake?
When increasing your fiber intake, do it slowly—you want to give your body a chance to adjust. “Adding too much fiber can easily lead to gastric distress (gas, bloating, and cramping),” advises Susie.
Try adding one more daily serving of a fiber-rich food to your diet for a week or two. If you feel OK, add another daily serving for a week until you reach your goal. “Increase your water intake as you increase your fiber intake,” he suggests. “Fiber works best when it absorbs water. This helps for a more comfortable bathroom experience.”
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