January is a time when lots of people decide to make changes in their lives. Sometimes these transformations are big and take a lot of work, but the hope is that the benefits will be large too. It’s common, though, for people to feel overwhelmed by the idea of starting a personal “New Year’s Revolution,” and to opt out of switching things up, even if that would benefit them. If this sounds familiar, how would you feel about a single small adjustment that can be made to your existing diet with very little effort, but that can provide huge health payoffs? What’s the simple switch? Adding more fiber.
Fiber is an indigestible carbohydrate that’s found in vegetables, fruits, whole grains, legumes, nuts, and seeds. There are two types: soluble and insoluble. Soluble fiber dissolves in water and forms a gel-like substance that slows down digestion and helps keep you feeling full. Insoluble fiber doesn’t dissolve. It helps to clear out your colon and improves your gut health. Conveniently, most whole food sources of fiber contain both types.
Less than 5% of the U.S. population gets enough dietary fiber. That’s not just unfortunate, it’s a disaster, because this humble nutrient provides extraordinary benefits. A diet rich in whole-food fiber can:
- Help control blood sugar, lowering the risk of both pre-diabetes and Type 2 diabetes.
- Lower the risk of cancer.
- Decrease the risk of constipation, hemorrhoids, and diverticulitis.
- Lower “bad” (LDL) cholesterol and triglycerides (fat in your blood).
- Raise “good” (HDL) cholesterol.
- Lower blood pressure.
- Reduce the risk of heart disease and stroke.
- Reduce the risk of gallstones and gallbladder disease.
- Lower the risk of stomach ulcers.
- Satisfy appetite while helping with weight loss.
- Reduce chronic inflammation.
- Support a diverse, healthy gut microbiome.
Children and adults need about 25-35 grams of fiber per day. Fortunately, fiber is found in foods that are delicious, affordable, and easily accessible. Even better, getting more fiber doesn’t necessarily mean you have to totally overhaul your diet. It’s usually just a matter of making some additions and substitutions.
Breakfast
If you like cereal to start your day, that’s an easy place to bump up the fiber. Whether it’s hot or cold cereal, make sure the first ingredient is a whole grain. In fact, any cooked whole grain (oats, brown or wild rice, quinoa, millet…) can be a great breakfast. Layer on your favorite fruit, and sprinkle with some nuts or seeds. You’re well on your way to a high-fiber day, without even being fully awake.
If you like a more savory start, scramble up some eggs or tofu, and toss in veggies such as onion, spinach, tomato, bell peppers, mushrooms, and broccoli. Add a couple tablespoons of whole or refried beans and serve on a whole wheat tortilla, with some whole-grain bread, or on leftover grains.
Lunch
Lots of folks need easy, portable options for lunch. Grabbing a piece of fruit or some cut up veggies (carrots, cucumber, cauliflower, bell peppers…) is a quick boost of fiber. Beans such as chickpeas, black beans, edamame, kidney, etc. are another easy addition. Scatter a 1/4 to 1/2 cup of beans (either canned or home-cooked) over a salad, tuck into a sandwich, or stir into some soup.
Supper
Vegetables as side dishes are already a common part of supper—increase fiber by just having some more and more often. If prepping vegetables feels too time consuming, check out the freezer section of your grocery store. Frozen veggies are just as nutritious as fresh and can quickly be steamed in the microwave or roasted in an air fryer or oven. Another bonus—frozen vegetables are often less expensive.
Fiber Fundamentals
- A little more fiber at each meal quickly adds up over the course of the day.
- When you eat bread or pasta, choose whole-grain over refined. Choose whole fruit over juice.
- Delicious, versatile, and inexpensive, beans have the highest amount of fiber of any food. Experiment with new recipes (eatusabeans.com/recipes) and look for ways to add them to food that you’re already making.
- As you increase your fiber intake, start with small amounts. Increase consumption slowly over time.
- Fiber needs water to work its magic. Increase your water intake as you increase your fiber intake.
- Fiber supplements can be helpful for certain health conditions, but they don’t provide the vitamins, minerals, and other nutrients that whole foods do. Check with your healthcare provider before using supplements on a regular basis.