Are you getting enough fiber?
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Quick – what comes to mind when you hear the word “fiber?”
I’ll bet it’s something to do with needing it to stay “regular.”
Well, yes, that’s one thing fiber helps you do – avoid constipation.
But it’s important for other reasons, too. And since March is National Nutrition Month (it’s also the month we change the clocks – yay!) it’s a good time to think about putting more fiber into your diet.
Why?
Most of us are not getting enough fiber. Current recommendations call for at least 25 grams per day; the amount in five servings of either fruits or veggies and one or two servings of either whole grains or beans.
But the average American is getting just 14 grams daily. Not nearly enough.
Aside from keeping your bowels happy, here are other reasons fiber is so valuable. It’s not just about digestion, after all:
It helps you feel full (and with that, helps with weight control).
It may help lower your cholesterol.
It may reduce your risk of coronary heart disease.
It may reduce your risk of type 2 diabetes.
It helps prevent hemorrhoids.
It helps in the treatment of diverticulitis (inflammation of the pouches in the digestive tract).
It helps with irritable bowel syndrome.
Where can you find fiber, other than in the obvious apples and broccoli, for instance? Here are a few surprising sources you may not normally think about:
- Popcorn
- Nuts
- Chia Seeds
- Bulgur wheat
- Kiwis
- Raspberries
- Avocado
- Flaxseeds
- Oatmeal
- Lentils
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I just ran into the kitchen for a bowl of oatmeal!:-)
Irene S. Levine recently posted..Making and maintaining online friendships
Glad to hear that, Irene! While you were at it, hope you threw some berries in.
I am super big on fiber. Ironically, it is probably one thing I AM getting enough of in my diet.
Jennifer Margulis recently posted..Our Little Boy’s Birth Story by Marisa Soboleski
Well, you certainly are ahead of the game, Jennifer. What’s your favorite way to get fiber? Mine is fruits – especially summer fruits and melons. Can’t wait.
I’m gluten intolerant and it makes it hard to deal with the fiber issue. Before I was diagnosed, I bought all whole grain products. Most gluten free products are not whole grain at all. It’s very challenging.
Brette recently posted..Make Your Scrambled Eggs Fluffier
That must be very challenging. But what about fruits and veggies – can you eat those? Lots of fiber there.
I love lentils and avocados and we try to eat them on a regular basis.
Living Large recently posted..Cooler Corn Going Around on Social Media Not All It’s Popped Up to Be
I love those things too, LL. I find myself eating avocados more often than lentils, though; must change that!
thanks for this, Sheryl. we eat a veg based diet and I often make lentil soup, but I hadn’t thought of lentils in connection with fiber. good to know!
Kerry recently posted..Ireland’s Music: The Small Hours: Muireann Nic Amhlaoibh
Yum…love lentil soup. Care to share your recipe?
Good reminders! I don’t eat oatmeal for breakfast, so my hubby cooks it for lunch, especially during the winter. Makes me feel so healthy. I just read about putting chia seeds in smoothies. Do you know if they need to be cooked ahead of time?
I love oatmeal for lunch, too. Especially on a cold winter day.
Not positive about the chia seeds, but I am pretty sure you need not cook them.
I keep hearing about these chia seed things. What are they?
Alisa Bowman recently posted..The Power of Positive Praise
They are teeny tiny little seeds, with 5 gms. of fiber in just one tablespoon, and are touted by athletes to increase stamina and performance. You can add them to smoothies, puddings, cereals, etc. Here’s a link for more complete info: http://www.bobsredmill.com/chia-seed.html
I make a soup and one of the main ingredient is oats, so good, specially in Winter time. Jicama have a lot of fiber and you can use it in almost everything.
OAts in soup? Sounds interesting. I’d love to know more! And hadn’t thought of jicama – thanks for the tip.
You can get plenty of fiber, even with no grains in your diet. Leafy greens, cruciferous veggies and definitely avocado. Lots of fibre in avocado.
Melanie @ Frugal Kiwi recently posted..Eating Myself Well-One Month Update
Absolutely. All the things you mention are filled with fiber. Thanks for bringing that up!
Thanks for reminding me. I’m always in search of more fiber.
ruth pennebaker recently posted..The Month TEDx Moved In With Us
Well, Ruth, may your search end here!
Not to get too personal, but I have to eat a low-fiber diet this week in advance of some medical tests, and it’s KILLING me. Every time I want a snack … the kinds of foods I would normally eat are on the no-no list. I like to think I eat a healthy diet, but I didn’t realize just how much fiber I eat, until I had to cut it out for a while.
Roxanne @ Champion of My Heart recently posted..Everything OK After Lilly’s Sudden Collapse
Ooh, I’d have a tough time with that, too. Good luck with your test, and here’s to bringing fiber back into your diet.
I eat oatmeal with berries most mornings and then have a whole avocado (or two) for lunch (along with other food items). The only source of fiber that doesn’t work for me: beans of any sort.
I usually eat quite a bit of fiber but I’m trying to find ways to get my kids to do the same. My tween tends to shun all whole grains and is a bit texture adverse–no avocados for that reason (although the rest of the fam loves them). I’ve been using the fiber pasta and she seems to like that. Have you seen it? I believe it’s from Barilla.
MyKidsEatSquid recently posted..Why aren’t you eating…coconut peanut butter?
No, MKES, have not seen the fiber pasta. Is that how it’s marked…or is it called something else?
I do love a good bowl of oatmeal. Think I probably do pretty well on the fiber.
Jane Boursaw recently posted..Is Oz the Great and Powerful a Really Sexist Movie?
I’m with you on the oatmeal. There are so many ways to eat it, too. Sometimes I mix peanut butter into it – great combination.