Experts Urge Americans to Include High-Fiber Foods in Every Meal
The importance of dietary fiber in a balanced diet cannot be overemphasized. Fiber has been linked to several health benefits, including blood sugar control, weight management, constipation relief, and improved heart health by reducing the risk of heart disease and diabetes.
However, experts say many people don’t understand what the best sources of fiber are, nor do they know how much to consume in a day. Karen Collins, MS, a registered dietitian and nutrition advisor to the American Institute for Cancer Research, explains that incorporating high-fiber foods into every meal every day should be the primary strategy because it supplies essential antioxidant nutrients and natural plant compounds required for an anti-inflammatory, cancer-protective diet.
What does fiber do?
Dietary fiber plays a unique role in energy regulation, making it essential to a balanced diet. Compared with other carbohydrates, fiber has low energy density that helps manage appetite, feeling of fullness, and satiety. Research from the Journal of Nutrition and Metabolism shows that dietary fiber helps regulate energy content by reducing blood sugar spikes that usually lead to an energy crash a short time later.
Foods that are high in fiber
Breakfast foods are some of the best sources of fiber. Oatmeal with a side of berries, multigrain avocado toast, and many cereals are a great way to introduce fiber into one’s morning. According to Collins, other key sources of fiber include whole plant foods such as whole grains, vegetables, and fruits, brown rice, quinoa, whole-grain pasta, crispbread crackers, and pita bread. Legumes, soy foods, dried peas, and lentils are also an excellent source of dietary fiber.
Alice Lichtenstein, DSc, director of the Cardiovascular Nutrition Team at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University, recommends the same fiber sources as Collins. She says that these foods help keep the gastrointestinal system moving, support the maintenance of healthy gut microbiota, and have a modest beneficial effect on blood glucose and cholesterol levels. Furthermore, nuts and seeds are a great source of fiber and heart-healthy kinds of fat and can be incorporated into snacks in addition to meals.
How to increase fiber in one’s diet
The Dietary Guidelines for Americans recommends that adults eat 22 to 34 grams of fiber each day, although the specific requirement depends on age and gender. To reach this daily target, experts suggest breaking down the required amount of fiber into individual serving sizes, aiming to get 8-13 servings daily. Those not used to eating that much fiber should increase the amount gradually over a couple of weeks to avoid digestive discomfort and bloating.
It’s important to note that some people have conditions that make it hard to tolerate a lot of fiber and may require supplementation with short-chain fatty acids like butyrate. However, experts recommend natural sources of fiber over supplementation, although fiber-fortified food and supplements also have their place.
Closing the fiber consumption gap
Despite its importance, less than 10% of Americans get enough fiber in their daily diet. Experts say that incorporating high-fiber foods in every meal can close the gap, resulting in an overall healthier diet. To avoid fiber deficiency, it’s crucial to incorporate high-fiber foods and increase fiber intake gradually. With a little bit of effort, closing the fiber consumption gap is achievable, and the benefits are worth it.
Read more about fiber and nutrition here.
Original Story at www.usatoday.com – 2023-06-10 13:20:33
