Are You Getting Enough Dietary Fiber in Your Diet?

Dietary fiber is an essential part of a healthy balance diet and commonly found in fruits, vegetables, and whole grains. Fiber is considered "roughage" which is the portion of plant-derived food that the gut cannot digest completely. Most Americans don't get enough roughage. The daily fiber recommendation is 25 grams for women & 28 grams for men under 50 years old. Now, over 50 years, the recommendation is 21 grams for women & 30 grams for men. Fiber is classified as Soluble & Insoluble and a healthy balance diet should consist of both.

Soluble fiber is the type of fiber that dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. Sources of soluble fiber include oatmeal, oat cereal, lentils, apples, oranges, pears, oat bran, strawberries, nuts, flaxseeds, beans, dried peas, blueberries, psyllium, cucumbers, celery, and carrots.

Insoluble fiber is a type of fiber that does not dissolve in water and remains unchanged as it moves throughout the GI tract. It increases the motility of the digestive system and increases bulk, which can help prevent constipation or irregular bowel movements. Also, it can play a key role in gut health and weight management. Sources of insoluble fiber include whole wheat, whole grains, seeds, nuts, barley, couscous, brown rice, bulgur, zucchini, celery, broccoli, cabbage, onions, tomatoes, carrots, cucumbers, green beans, dark leafy vegetables, raisins, grapes, fruit, and root vegetables.

Other Fiber include supplements with "added fiber" (from natural sources) in the form of a powder or capsule that is available over-the-counter. Some of the natural fiber sources includes:

• Acacia gum

• Calcium polycarbophil

• Flaxseed

• Inulin

• Methycellulose

• Psyllium husk

• Wheat dextrin

Benefits of dietary fiber:

• Promotes gut health & bowel regularity

• Lower risk of colon cancer & gastric disorders

• Lowers cholesterol levels and LDL (bad), increases HDL (good)

• Helps with managing blood glucose levels and glycemic control

• Helps with feeling satiated or feeling fuller longer

• Promotes Weight management and healthy weight loss

How to add more fiber to your diet:

• Choose whole grain carbohydrates instead of refined grains

• Eat fruits, berries, and vegetables raw as a snack or dessert

• Choose beans, lentils and legumes as a meat alternative

• Eat plenty of nuts and seeds as a snack or toppings on salads

• Use whole grain flour, oats, bran in bake goods such as cakes, muffins, and cookies

Signs you're not getting enough fiber:

• Hard solid stools that are difficult to pass

• Fullness, bloating, and gas in the abdomen area

• Bloody stools, tissues and hemorrhoids (painful veins in anus)

Basically, getting enough fiber is important part of a balance diet and has health benefits. It is best practice to incorporate fiber into your diet slowly to avoid sudden gastric changes and symptoms such as bloating, cramping or gas. These symptoms are temporary but can be uncomfortable while adjusting to increased fiber intake. Moreover, be sure to drink plenty of water as you increase the amount of fiber since water helps your body digest fiber easily.