Hitting Home the Importance of Fiber

We certainly talk a lot about fiber, but Americans continue to eat less than is recommended. The average American maybe gets around 15g of fiber per day, while it is recommended we aim for upwards of 25-38g (female vs male) daily.

Fiber has a TON of important health benefits. Studies have shown fiber helps with weight control, blood sugar management, heart health, cancer risk, and digestion.

It helps to keep us full, which decreases overall caloric intake, and fiber is associated with improved cholesterol and blood pressure. Fiber also bulks up the stool and helps keep us regular. Clearly, it is an essential part of our diet.

But its importance is becoming even clearer as we delve deeper into the studies on the complex system of microbes living in our digestive tract, the “microbiome” as it is called. Study after study is showing that the types of microbes living within us either contribute to good health or detract from it.

The types of foods we consume, particularly fibrous ones, play a huge role in determining how our microbiome functions

For example, a recent study showed that walnuts might help support healthy flora in the gut. Rats fed diets supplemented with walnuts showed an increase in the diversity of bacterial species in their system over the non-supplemented animals.

Walnuts acted as a prebiotic, feeding the beneficial bacteria and helping their colonies increase. Walnuts are not typically touted as a strong prebiotic food choice, so this finding is interesting!

But, as more and more of these studies are done, it’s likely we will find that all fibrous foods are prebiotic to various extents. In fact, diversity of fiber intake appears to be the key to optimal microbiome health.

The take-home message is that we all need a lot of fiber, every day, from whole foods sources. Also, we need to get rid of the non-fibrous, nutrient-empty foods that clog up our diet.

What does this look like? The grocery stores are not always helpful in this area as they seek to entice us with processed and “convenient” options, most of which are extremely low in fiber.

Meals still can be quick, but you have to think ahead and make careful choices. Here are a few ideas:

Breakfast:

1. Yogurt bowl: Grass-fed Greek yogurt with ¼ cup granola, 1 tbsp flax seed, 1 tbsp hemp hearts, ½ cup blueberries, ¼ cup chopped walnuts, 1 tbsp honey
2. Oatmeal: ¾ cup oatmeal with 1 tbsp flax seed, 1 tbsp hemp hearts, ½ cup berries, ¼ cup chopped walnuts or other nut, 1 tbsp honey or maple syrup. Alternatively, instead of oats, use cooked quinoa as your base and add same ingredients.
3. Egg scramble: 2 eggs, 1 cup diced mixed veggies, ¼ cup grated cheese, ½ banana on the side
4. Toast & Fruit: Piece of whole grain toast with 1 tbsp almond butter with apple slices or other fruit
5. Chia seed “pudding”: Chia seeds soaked in coconut milk, then add ingredients just as you would with the yogurt bowl
6. Breakfast smoothie: Milk of your choice, protein powder, frozen berries, 1 tbsp flax or chia, handful of spinach or kale, sweetener if needed (try stevia)
7. Egg “hash:” Take cooked kasha groats and top with egg cooked sunny side up, add black beans or baked sweet potato on the side.

Lunch/Dinner:

1. Sandwich: High-fiber whole wheat bread with deli meat or PB&J.
2. Wrap: Whole wheat or gluten-free tortilla w/ hummus, leafy greens, veggies, deli meat
3. Soups: chicken/veggie, bean soup, etc
4. Stir-fries over quinoa or brown rice
5. Pasta using whole wheat noodles and meat/veggie sauce
6. Curries

Snacks:

1. Piece of fruit with a handful of nuts
2. High-fiber protein or granola bar
3. Kale chips
4. Homemade whole wheat or bran muffins
5. Veggies dipped in hummus or bean dip

Addtionally, the “Healthy Plate Model” is a great way to check visually that your meals are including high-fiber options:

The reality is that the low-fiber, grab n’ go options are always the easiest to go for, but with a little planning and mindfulness, you can easily bump up your fiber intake and start to change your health, from the inside out.

Remember, health doesn’t just happen. You have to work at it. Anyone training their body for an athletic event knows this. It’s the same with your diet. YOU have to make it happen.

So no more excuses about not having the time.

Go to the grocery store on the weekends or after work and have these ideas ready to go. Pack along a cooler or other mode of food transport so you can take these things with you. Prep meals and snacks ahead of time.

Do not let others dictate what you eat for the sake of convenience. Make it happen! Your body, and especially your gut, will thank you.