By Kristen Hicks-Roof PhD, RD and Rayonna Hills BS
mail@floridanewsline.com
Did you need help finding a healthy New Year’s resolution? Start this year with a nutrition-related goal that is beneficial for your whole body, from your heart to your gastrointestinal tract. Consuming at least 25g of fiber each day can be a great start for you. Fiber is the carbohydrate or starch that our bodies cannot digest. It acts as the broom to sweep out the digestive tract.
There are two different types of dietary fiber: soluble and insoluble. Soluble fiber can help lower blood cholesterol and glucose levels. It is found in oats, carrots, apples, beans, peas, and citrus fruits. Insoluble fiber promotes the movement of material through your digestive system and increases stool bulk, which can help those who struggle with irregular stools or constipation. (CDC) This is found in wheat bran, nuts, beans, and vegetables such as potatoes and cauliflower.
Daily recommendations for adults (Mayo Clinic):
- Women: 21g to 25g
- Men: 30g to 38g
Health benefits of fiber: (Anderson et al., Nutr Rev. 2009)
- Normalizes bowel movements and supports optimal colon health
- Reduces risk of developing heart disease, hypertension, diabetes, obesity, and certain gastrointestinal diseases
- Lowers blood pressure and cholesterol levels to support a healthy heart
- Helps control blood sugar levels and improve insulin sensitivity
- Supports achieving a healthy weight
It is important to gradually increase fiber in your diet, in order to avoid intestinal gas, bloating, or cramping. There are many ways you can incorporate fiber into your diet. For example, choosing a high-fiber cereal, this would be cereal that has five or more grains of fiber per serving. Another way to ensure you’re consuming your needed fiber is to eat fresh fruits and vegetables.
Fiber content of foods:
| Food | Serving Size | Total fiber grams |
| Black beans, lentils, or split peas | 1 cup | 15.0 -16.0 |
| Green peas | 1 cup | 9.0 |
| Berries | 1 cup | 8.0 |
| Quinoa, oat bran, oatmeal | 1 cup | 5.0 |
| Broccoli/turnip greens | 1 cup | 5.0 |
| Apple/Pear | 1 medium | 4.5 – 5.5 |
| Pistachios, almonds, or sunflower seeds | 1 ounce | 3.0 – 3.5 |
Source: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-20050948
Start making just one small change each week by adding in more fiber. You don’t need to hit the 25g per day right at the start!
Kristen Hicks-Roof PhD, RDN, LDN, CLC, FAND is an assistant professor in the Department of Nutrition and Dietetics, Brooks College of Health, University of North Florida.
