One of the most underappreciated parts of some of the foods we eat is fiber. Fiber can:
• Make us feel more full and satisfied.
• Help with digestion and gut health.
• Reduce “bad” cholesterol
Fiber is found in fruits, vegetables, beans, nuts, seeds, and whole grains. There is no fiber in fat, meat, chicken, seafood, milk, dairy, or eggs – unless it has been specifically added.
It’s recommended that you try and get at least 25 grams of fiber per day.
Easy tips to increase your fiber:
• If you eat cereal, make sure your cereal has at least 3 grams of fiber. Consider switching to a higher fiber cereal or mixing in a small amount of higher fiber cereal with your favorite cereal. Sprinkle cereal with ground flax seeds or bran. Make overnight oats and include chia seeds.
• Load up sandwiches with extra vegetables. Sprouts, tomatoes, avocado, onion, lettuce and use a whole wheat or whole grain bread.
• Start your meal with a small salad or some crunch raw vegetables like mini carrots, cucumber or celery slices, grape/cherry tomatoes or snap peas and a dip.
• Top salads with black beans or chickpeas.
• Have a piece of fruit as a snack.
Resources:
(Chart with sources of fiber and amounts) — www.dietaryguidelines.gov/resources/2020-2025-dietary-guidelines-online-materials/food-sources-select-nutrients/food-sources-fiber
(How to spot fiber on food labels) — www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/dietary-fiber.cfm
Leah McGrath, RDN, LDN
Ingles Markets Corporate Dietitian