Indeed, superfoods like Acai and Spirulina can get a lot of time in the wellness spotlight, thanks to their vibrant shades and Instagram’s abilities. But the less sexy superfoods, the superfood category, should really be in the limelight. And it’s fiber.
Despite all the health benefits of fiber, according to a 2017 article, only 1 in 20 Americans consumes enough nutrients. American Journal of Lifestyle Medicine..
“American diet lacks fiber by eliminating some of the most fiber-rich food categories, such as low-carb diets, ketogenic fasts, and intermittent fasting, and by severely limiting the amount of food you eat. It could be due to a trendy diet, “explains Mary. Stewart, RD, LD, a registered diet therapist and founder of the Cultivate Nutrition in Dallas.
However, our fiber failure could also be a factor in the standard American diet (also known as SAD), adds Michelle Hyman, RD, a registered dietitian at Simple Solutions Weight Loss in New York City. According to US dietary guidelines from 2020 to 2025, 90% of Americans do not eat the recommended amount of vegetables, 80% are shy about fruits, and 98% have enough whole grains. I haven’t got it. fiber.
“We don’t eat enough of our naturally high fiber foods, such as fruits, vegetables, whole grains, and legumes,” says Heyman. “Many ready-to-eat or ready-to-heat convenience foods and packaged snacks are made from refined grains that are low in fiber.”
Things get even more confusing when the nutritional claims on the product packaging are mixed. For example, the term “made from whole grains” can be applied to any item containing any amount of whole grains. This means that the percentage of fiber in various whole grain products ranges from 3.5% to 18%. This is equivalent to one serving of whole grains containing only 0.5 to almost 3 grams of fiber per serving. That’s why you should look at the nutrition label and ingredient list of the product you buy and choose one that contains at least 3 grams of fiber per serving, and even 5 grams per serving.
Why all the hype around this nutrient? Let’s analyze the benefits of fiber and how to take advantage of it.
This content is imported from {embed-name}. You may be able to find the same content on their website in different formats, or you may be able to find more information.
To be precise, what is fiber?
The US Food and Drug Administration (FDA) defines fiber as a type of carbohydrate that consists of many sugar molecules that are sewn together in a pattern that is difficult to digest in the small intestine. Natural fiber is packed into vegetable foods such as fruits, vegetables, whole grains, nuts and legumes.
When it comes to fiber intake, US Dietary Guidelines suggest ideal fiber intake based on daily calorie consumption. For every 1,000 calories, you need to shoot to consume 14 grams of fiber. When identified as a female, the general recommendation is 25 grams of fiber per day, and when identified as a male, 38 grams of fiber per day.
It is also important to know that there are three types of fibers.
- Insoluble fiber, Which It speeds up your digestive system, allowing food and waste products to move faster. Think of insoluble fiber as a broom that cleans the intestines on the way through. This makes the stool bulky and allows you to go to the bathroom on a regular basis.
- Water-soluble fiber, Which It absorbs water like a sponge and interferes with the absorption of fat and cholesterol in the body. Because this is the case, soluble fiber helps lower the level of “bad” cholesterol (LDL) in the blood and helps control blood sugar levels.
- Functional fiber It’s essentially a fiber supplement. This form of fiber is either extracted from natural resources or made from real fiber and returned to food and powder.
The nutritionist we talked about recommends consuming more of the first two types of fiber than the third type. RD, co-founder of Appetite for Health, a nutrition news company in San Francisco.
Textile health benefits
Think of all fiber as a natural formula to improve your general health. This has been associated with a reduced risk of chronic illnesses such as cancer, diabetes and heart disease in many studies and scientific reviews. Fiber also helps promote intestinal health, so fiber not only fills you, but also cleans you.
What if I don’t get enough fiber? The reality is that 95% of us live every day.
You may experience:
- Irregular bowel movements
- constipation
- Fluctuations in blood sugar
- Lack of fullness after eating
- Increased risk of high cholesterol levels
- Increased risk of high blood pressure
- Suboptimal intestinal flora that can affect the immune system, skin, mood, etc.
- Increased risk of type 2 diabetes
“Simply put, fiber is a powerful nutrient that you can understand and incorporate into every diet,” says Stewart.
7 high fiber foods to start eating today
The foods recommended by these nutritionists help meet the fiber mark. Make sure you drink enough water when adjusting your menu, especially if your current dietary fiber consumption is low. According to Stewart, we start by adding fiber-rich foods to our daily diet and build from there.
“Gradually increase fiber intake within acceptable limits. When increasing fiber intake, make sure that fiber intake is also appropriate,” Heyman adds.
1. Beans and beans
Almost all legumes and legumes, from lentils and lima to chickpeas and canellini, are rich in both fiber and protein. Try them as an alternative to meat for easy fiber modification, Stewart suggests. “Replace minced beef with tacos for black beans, Bolognese with lens beans instead of meat, or salad chicken with canellini beans.”
- Fiber per cup of canned white beans: 13 grams
2. Nuts and seeds
“Nuts and seeds are not only an excellent source of dietary fiber, they are also rich in other vitamins, minerals and healthy fats,” says Stewart. Grab a handful of almonds, pecans, walnuts, or pistachios and make your own satisfying snack, or choose Chia, Hyman’s seed. These small seeds are great for putting in oatmeal, yogurt, applesauce, or blending into smoothies.
- Fiber per ounce (2 tbsp) chia seeds: 10 grams
- Fiber per ounce (about 23) almonds: 4 grams
3. Berry
In addition to being strong against Vitamin C, all types of berries almost unanimously appear at the top of the fruit category in terms of fiber content. In particular, blackberries and raspberries will help fill you up. You can also use berries to top with oats and smoothie bowls, use it as a stand-alone snack, or add it to your desserts. In the post-workout high fiber recipe, use a fork to mash up the berries and spread them on a nut butter sandwich instead of jam.
- Fiber per cup of raspberries: 8 grams
- Fiber per cup of blackberry: 8 grams
- Fiber per cup of blueberries: 4 grams
- Fiber per cup of sliced strawberries: 3 grams
4. Pear
As an oatmeal topping, grab and go snack, or lunch side dish, this fiber-rich fruit is surprisingly versatile. Heyman recommends sprinkling halved pears with cinnamon and baking until tender. Serve with vanilla yogurt as a topping for dessert.
- Fiber per middle pear: 5 grams
5. Whole grains
Whether you prefer rice, pasta or bread, you’ll find whole-grain options to replace with a more sophisticated white version. Try whole grain bread instead of potato bread, whole grain pasta instead of regular pasta, brown rice or quinoa instead of white rice, and whole grain instead of all-purpose. Oatmeal is also a wise choice to start your day with whole grains and fiber, says Brooking. Try instead of muffins, sweet cereals and bagels. “”[Oats] The inclusion of resistant starch that ferments and nourishes the gut flora makes oats an excellent food that supports the health of the microbiota, “Stewart adds.
- Fiber per cup of cooked oatmeal: 4 grams
6. Avocado
You may be familiar with healthy fats, but avocado is a surprisingly great source of fiber. You can use it for top toasts, blend it into smoothies, use it as part of salads and grain bowls, or use it as a side dish to your favorite Mexican food.
- ¼ Fiber per avocado: 4 grams
7. Banana
These budget-friendly, portable potassium all-stars are also a source of fiber that is often overlooked, says Heyman. Buy green and yellow bananas every week to ripen at different speeds. Is Brown too early? Peel the fruit, cut it into bite-sized pieces, freeze it and later thicken the smoothie, or puree it into a “nice cream”.
- Fiber per medium banana: 3 grams
Estimating nutritional information from USDA Food Data Central Nutrition Database..
This content is created and maintained by third parties and imported into this page so that users can provide their email address. For more information on this and similar content, please visit piano.io.
..
