Closing the Fiber Gap
Lauren Gallant, April 21st 2021
What exactly is fiber? Fiber is a carbohydrate that the body cannot digest. It is found in the plants we eat – fruits, vegetables, grains, and legumes. There are many proven benefits that result from an adequate consumption of fiber. These Include:
- Digestive health
- Lower risk of heart disease, stroke, hypertension, obesity, type 2 diabetes, digestive disorders, and certain cancers
- Longer lifespan
Sounds great, right? Why wouldn’t anyone want to eat fiber?
The Problem:
The Dietary Guidelines for Americans have identified fiber as a “nutrient of concern” since 2005.
Most people are aware of the benefits of fiber and believe they consume enough. However, only about 5% of the population meets the fiber recommendations. Why? Research shows that there is widespread confusion among the public about what foods are good sources of fiber. Other reasons people fall short of the recommendations include:
- Uncertainty on how much to consume
- Growing popularity of gluten free diets
- Perception that grains don’t taste good or are expensive
- They are too complicated and time consuming to prepare
How Do We Bridge the Gap?
Read Labels – Many people think that food labeled “whole grain” is a good source of fiber. Instead of being tricked by this marketing strategy, look for foods with at least 3 grams of fiber per serving. Anything with 5 grams of fiber or more is considered an excellent source.
Prepare – Fiber can be quick and easy to prepare! Here are some examples of how to incorporate fiber into your diet:
- Start your day with a bowl of raisin bran or oats, and add in a banana
- Have an apple as an afternoon snack
- Eat a sandwich for lunch with 100% whole grain bread
- Throw in some brown rice or beans with your dinner
Understand – If you consume the recommended amount of fiber, you will have improved heart health, a healthy digestive system, be able to manage weight better, and have healthy blood sugar levels.
Transformer Lauren 🙂
The Transform Lifestyle Medicine Alliance Team
Transformer – Lauren Gallant
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