Fiber: Why it's Important!

A 2017 analysis in the American Journal of Lifestyle Medicine reports that 95% of Americans are not getting enough fiber. According to an Article on the American Heart Association website the average intake for Americans across the board should be about 28 grams of fiber varying with age and gender. On average people in the United States are consuming 14 grams of fiber, falling far short of recommendations.

What is Fiber?

Fiber is the material in plant-based foods that can't be broken down and passes through the system undigested. It's mostly found in fruits, vegetables, nuts, whole grains and cereals.

(American Heart Association; Sound The Fiber Alarm! Most of Us Need More of it in Our Diet; Article 1/27/22).

Fiber is usually categorized as soluble Fiber or insoluble Fiber.

Soluble fiber is fiber that dissolves in water to form a gel-like substance. It can help keep stools soft and slow the digestive process.

Insoluble fiber is fiber that promotes movement of food through the digestive system and increases stool bulk.

How Can It Help Me?

Fiber may be able to:

• Aid in weight loss

• Lower blood cholesterol (soluble fiber)

• Lower blood sugar (soluble fiber)

• Help your body digest Food and aid in healthy bowel movement (insoluble fiber)

• Lower colorectal cancer risks

• Reduce inflammation

• Boost gut health
  

Target Goals for Women and Men

Women 50 or younger - 25 grams/day

Women Over 50 - 21 grams/day

Men 50 or younger - 38 grams/day

Men Over 50 - 30 grams/day

(Mayo Clinic website)

*Always remember that when you increase your fiber intake you need to increase your fluid intake to keep the digestive track running smoothly.

What Can I Eat to Get More Fiber in My Diet?

Attached is a chart of high-fiber foods from The U.S. Department of Veteran's Affairs Website:

FiberContentofFoods2021.pdf

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