Fiber is one diet component that has not had much controversy over the years. High fiber foods provide invaluable health benefits like maintaining healthy weight, decreasing risk of diabetes and heart disease, lowering “bad” cholesterol, and promoting digestive and immune health.
By eating more plant-based, fiber-filled whole foods, you’re fueling the bacteria that support your gut health. These foods often require thorough chewing, which forces you to eat slower and gives the body time to alert the brain that you are full. When you look for snacks and foods that have high fiber content, chances are good that they will be healthy choices.
DASHA® blog contributor, registered dietician, and creator of the F-Factor Diet Tanya Zuckerbrot explains, “Fiber adds bulk to food without adding calories, which is why high-fiber foods are great for dieting. It also swells in the stomach, slows digestion, and boosts metabolism, and all this combines to make losing weight healthier and easier.”
Legumes like kidney, garbanzo, black, and white beans and lentils provide very high amounts of fiber. Fiber–filled grains include brown rice, oatmeal, bulgar, and quinoa. The highest fiber fruits are bananas, apples, prunes and figs. Veggies such as peas, broccoli, artichokes, avocados, and brussel sprouts are great choices.
You’ve most likely heard the terms “soluble” and “insoluble” fiber. The difference? According to Zuckerbrot, “Soluble fiber swells in your stomach, provides bulk to foods, and keeps you feeling full. Insoluble fiber speeds up the passage of materials through the digestive tract. Increasing your intake of foods high in total fiber will provide you with ample amounts of both types.”
How much do you need? According to the National Academy of Science’s Institute of Medicine, the daily reference intake for fiber increases with age. Children ages 1 to 3 years old need 19 g of fiber per day, increasing to 25 g for ages 4 to 8. Women need to 25- 29 g per day, while men need 38 g.
Of course, there are no quick fixes for optimal health. Consistency with your diet is key. Try choosing high fiber foods you enjoy, and slowly attempt to add new foods that may seem bland or unfamiliar. Check food labels to become aware of how much fiber you are already getting. If you’re worried about possible side effects of too much fiber, try easing into a new regimin. You can increase the amount of fiber in your diet by about 5 g per day (spread throughout the day), which should not produce any unwanted side effects. See what you can do to introduce more fiber to your diet today, your body will thank you!
Curious about how DASHA® has partnered with F-Factor to promote well-being, nutrition, and weight loss? Click here.
