News & Info

No one likes to talk about fiber.

We used to think it had one function only: to prevent constipation. Many people called it roughage – not a particularly appealing name or something anyone wanted to discuss over coffee or a beer. Certainly not something associated with tasty foods – right?   WRONG!

First, why is fiber important?  Fiber can:

Reduce your risk of health problems (like 100% curable colon cancer)

Allow you to eat A LOT and feel full – yet lose weight!

Give you plenty of nutrients so you have high energy, sleep better and perform better at work.

Fiber comes in soluble and insoluble forms. The soluble form has the potential to help lower your cholesterol, stabilize your blood sugar and help your body eliminate toxins. It slows digestion so you can eat some simple carbs in moderation (which we learned about last week) with fiber to and actually reduce the detrimental effects of those simple carbs! The insoluble form of fiber helps reduce the chances of colon cancer and helps prevent constipation, hemorrhoids and other intestinal disorders. Insoluble fiber also allows you to eat more carbs without their detrimental effects.

This means you can actually eat more and consume fewer calories. You will feel full, satisfied and you will probably lose weight!

So what foods have a lot of fiber yet still taste good?

In general, fruits and vegetables, legumes, whole grains and nuts all have fiber. Flax seeds and chia seeds are great sources of fiber and can be added to virtually any food (even milkshakes – try it! You can’t taste the flax/chia and you get the benefits of the fiber).

Specifically, try these SWAPS to increase your fiber and still eat tasty food:

Choose minestrone soup (10 grams fiber) over chicken noodle (no fiber)

Choose a baked apple with raspberries (8 grams fiber) over angel food cake (no fiber)

Choose a whole orange (5 grams fiber) over orange juice (no fiber)

Choose a turkey sandwich with veggies on 7 grain bread (6 grams fiber) over a turkey sandwich on Italian bread (no fiber)

It’s important to drink at least 8 oz of water both at the beginning and at the end of every meal when you consume a lot of fiber. This will help reduce any bloating or gas if your body isn’t used to the fiber.

Fiber supplements can be a good way to enhance the amount of fiber in your diet. To prevent nausea after consumption, drink 16 oz of water. Also try to choose a sugar free or unsweetened fiber supplement – those are the best over the counter choices, regardless of brand.

The recommended amount of daily fiber is 20-35 grams a day.  It’s hard and frustrating to count out the fiber grams you consume all day. Instead, just try to make some of the above swaps and don’t worry about a specific number. You’ll feel better and this “wellness stuff” won’t feel like work!

Warmly,

Dr. Mudge-Riley