Fill Up on Fiber: The Sugar-Free Carb

Fill Up on Fiber: The Sugar-Free Carb

What to Have More of in Your Diet:  Focusing on incorporating more nutritious elements into your diet can be a positive and effective approach to achieving better health. Rather than concentrating on what to avoid, emphasize what you can add for a balanced and fulfilling diet.

Did you know that fiber is a CARBOHYDRATE?

Fiber is a type of carbohydrate (carbs) that the body can't digest. It is found in plant-based foods and is essential for maintaining a healthy digestive system. Unlike other carbs, fiber doesn't get broken down into sugar molecules; instead, it passes through the body undigested.

Why Do We Need Fiber?

Fiber is crucial for various reasons:

• Promotes Digestive Health: Helps prevent constipation by adding bulk to stool.
• Controls Blood Sugar Levels: Slows the absorption of sugar, helping control blood sugar levels.
• Lowers Cholesterol Levels: Soluble fiber can reduce the absorption of cholesterol into your bloodstream.
• Aids in Weight Management: High-fiber foods are more filling, which can help control weight.

How Much Fiber Do You Need?

The average child and adult consumes half of the suggested amount of fiber in a day!

The recommended daily intake of fiber is:

Adults

• Men (ages 19-50): 38 grams per day
• Men (ages 51 and older): 30 grams per day
• Women (ages 19-50): 25 grams per day
• Women (ages 51 and older): 21 grams per day

Children

• Toddlers (ages 1-3): 19 grams per day
• Children (ages 4-8): 25 grams per day
• Girls (ages 9-18): 26 grams per day
• Boys (ages 9-13): 31 grams per day
• Boys (ages 14-18): 38 grams per day

• Men: 38 grams
• Women: 25 grams
• Children: 20-38 grams per

Types of Fiber

There are 2 different types of fiber we want to consume in our day-to-day, each being a critical part of a healthy diet.

1. Soluble Fiber: Dissolves in water to form a gel-like material. Found in oats, peas, beans, apples, citrus fruits, carrots, barley, and psyllium.
2. Insoluble Fiber: Promotes the movement of material through the digestive system and increases stool bulk. Found in whole-wheat flour, wheat bran, nuts, beans, and vegetables like cauliflower, green beans, and potatoes.

Ways to Easily Increase Fiber Intake

1. Add Chia Seeds, Flaxseeds, and Hemp Hearts: Sprinkle on yogurt, oatmeal, or salads.
2. Include More Fruits and Vegetables: Aim for a variety of colors and types.
3. Choose Whole Grains: Opt for whole-wheat bread, pasta, and brown rice.
4. Incorporate Legumes: Add beans, lentils, and peas to soups, stews, and salads.

Glycemic Index and Benefits of Fiber

Fiber can help lower the glycemic index (GI) of foods. Foods with a low GI are digested and absorbed more slowly, which helps control blood sugar levels and reduces the risk of developing type 2 diabetes (see more in my blog on GI index of foods).

Top 15 Fiber-Rich Foods and Their Fiber Amounts

1. Lentils - 15.6g per cup
2. Black Beans - 15g per cup
3. Chia Seeds - 10g per ounce
4. Avocado - 10g per medium avocado
5. Raspberries - 8g per cup
6. Pear - 5.5g per medium pear
7. Oats - 4g per cup (cooked)
8. Broccoli - 5.1g per cup (cooked)
9. Brussels Sprouts - 4g per cup
10. Almonds - 3.5g per ounce
11. Sweet Potato - 4g per medium potato
12. Quinoa - 5g per cup (cooked)
13. Apples - 4.4g per medium apple
14. Carrots - 3.6g per cup
15. Barley - 6g per cup (cooked)

High-Fiber Recipes (Download my Top 3 High Fiber Recipes here)

Breakfast: Chia Seed Pudding:

• Ingredients: Chia seeds, almond milk, honey, vanilla extract, fresh berries.
• Fiber: 10g per serving.

Lunch: Quinoa and Black Bean Salad:

• Ingredients: Quinoa, black beans, corn, red bell pepper, cilantro, lime juice, olive oil.
• Fiber: 15g per serving.

Dinner: Lentil and Vegetable Stir-Fry:

• Ingredients: Lentils, broccoli, carrots, bell peppers, garlic, ginger, soy sauce.
• Fiber: 18g per serving.

Snacks: Apple Slices with Almond Butter:

• Fiber: 7g per serving. Vegetable Sticks with Hummus:
• Fiber: 6g per serving.

Adding Fiber to Everyday Meals

• Chia Seeds: Add to smoothies, yogurt, or oatmeal.
• Flaxseeds: Mix into baking recipes or sprinkle on cereals.
• Hemp Hearts: Use as a topping for salads, soups, or stir-fries.

Benefits of Fiber

• Cholesterol: Helps lower LDL cholesterol levels.
• Blood Pressure: May help lower blood pressure.
• Weight Management: Helps control appetite by promoting satiety.

Who Should Be Cautious with Fiber?

Individuals with certain digestive disorders, such as Crohn's disease or irritable bowel syndrome (IBS), should consult with a healthcare provider before significantly increasing their fiber intake.

Tips for Adding Fiber to Your Diet

• Gradually Increase Fiber: Introduce fiber slowly to avoid digestive discomfort.
• Drink Plenty of Water: Helps fiber work effectively in your digestive system.

Affirmation on Fiber

"I nourish my body with fiber-rich foods, promoting health and vitality from within."

Action Step

Incorporate at least one high-fiber food into each meal today. For example, add chia seeds to your breakfast, enjoy a quinoa salad for lunch, and include lentils in your dinner.

References

1. Harvard T.H. Chan School of Public Health. (n.d.). Fiber. Retrieved from Harvard T.H. Chan School of Public Health
2. Mayo Clinic. (n.d.). Dietary fiber: Essential for a healthy diet. Retrieved from Mayo Clinic
3. Healthline. (n.d.). 22 High-Fiber Foods You Should Eat. Retrieved from Healthline

Karie Cassell RD, LMC
Bestselling Author, Dietitian, Nutrition Coach
[email protected]
www.kariecassell.com

Ph. 780-814-2983

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