Gloss How To: Eat More Fiber

Did you know that the F-word can be good for you? No, not that F-word. This is a family place. I’m talking about fiber. It’s not a bad word, but some people think it is. The American Heart Association recommends 25-30 grams of dietary fiber daily to help prevent disease and regulate bodily functions. But according to the Institute of Medicine, nine out of ten Americans still consume only about half that amount.

As  consumers look for easier ways to consume fiber, food companies are responding by reformulating products with whole grains and by adding fiber ingredients to products, including soups, yogurts, snack bars, baking mixes and even Splenda, a zero-calorie sweetener made from sucralose.

But beware of these product labels. While fruits, vegetables and grain foods are natural sources of fiber, Tanya Zuckerbrot, MS, RD, the author of bestselling The F-Factor Diet (yep, you guessed it…the “F” stands for Fiber) cautions that, as with many health and nutrition trends, companies looking to hop on the bandwagon are starting to crop up, adding fiber into foods that are inherently not healthy

Zuckerbrot has provided a few simple tips that anyone can do to begin increasing the amount of fiber in their diet without turning to artificial sources.

Tip #1: Know what’s on your plate. There are two different types of fiber and it’s important to know the difference between them. Soluble fiber dissolves in water and helps carry cholesterol out of your body. It slows down the rate your stomach empties and helps keep you full longer.  Foods high in soluble fiber include fruits such as apples, strawberries and citrus fruits, peas, beans, carrots, flaxseed, oatmeal, oat bran, rice bran, barley. Insoluble fiber, often called “roughage,” helps promote movement of food throughout the digestive system.  Foods high in insoluble fiber include whole-wheat breads, whole grains, nuts, wheat cereals, wheat bran, cabbage, beets, carrots, Brussels sprouts, turnip and cauliflower.

Tip #2: Make simple swaps. Replace low-fiber foods (white bread, white rice, candy and chips) with fiber-containing foods (whole-grain bread, brown rice, fruits and vegetables). Ditch your sweetened breakfast cereal and replace it with one that lists the first ingredient as “whole wheat” or “whole grain” and top it with some fresh fruit, such as berries or banana.

Tip #3: Think like vegetarian. Eat a larger dinner salad and allocate more of your plate to veggies and less for meat. If you fill 1/2 your plate with vegetables, both raw and cooked, and fresh fruit. You’ll consume fewer calories and feel satiated after your meal. Make sure your plate also contains some whole-grains or beans.

Tip #4: Increase your intake gradually. Fiber is good for your body but it can be a shock to your system if you aren’t used to consuming the recommended amount.  Be sure you’re drinking six-eight glasses of water per day to help your body adjust.

For more information about fiber, Zuckerbrot runs a great daily newsletter at SkinnyintheCity.com and the Mayo Clinic has a list of high-fiber foods you should be eating.