Most of us are familiar with basic tips for eating healthy, such as reducing our fat intake, consuming fewer calories and making sure we’re meeting protein goals. But one piece of the puzzle that we may be missing is getting enough fiber.

On average, most Americans are consuming half of the total recommended fiber intake per day: just 10 to 15 grams instead of the recommended 22 to 34 grams.

Why is it such a big deal that we are skimping on fiber? Because it has numerous health benefits, including:

• Lowering your risk of heart disease and some cancers
• Controlling blood sugar levels
• Maintaining digestive health
• Helping you feel fuller for longer periods of time

It’s also important for us to consume both types of fiber: insoluble and soluble. Insoluble fiber is sometimes referred to as “roughage” and absorbs water and softens bowel movements. Good sources of insoluble fiber include whole grains, popcorn and the skins of many fruits and vegetables.

Soluble fiber forms a gel-like substance in water and helps to slow down digestion. Food sources include oatmeal, legumes, chia seeds and fiber supplements.

If you’re ready to up your fiber intake, here are some tips:

• Read nutritional labels and choose foods that have at least 5 grams of fiber per serving.
• Eat fiber-rich whole grains – such as brown rice, quinoa or whole-wheat pasta – instead of “white” breads and rice.
• Incorporate beans, lentils and peas into your meals.
• Aim for three servings of vegetables and two servings of fruit per day.
• Add more fiber gradually – eating too much suddenly can cause digestive discomfort.
• Drink plenty of water to help all that fiber pass comfortably.

As always, talk to your provider if you have questions about your recommended fiber intake. If you are looking for a primary care provider, Aultman Medical Group Primary Care has many providers ready to take care of you and your family. Many of our offices are accepting new patients – and more than likely, we have a location in your community.

Visit aultman.org/NewDoc to find a provider in your area who is accepting new patients, or call the new patient hotline at 330-433-1264 for assistance with scheduling your appointment.

Sources:
Centers for Disease Control and Prevention
Harvard Health
Realfood.gov
U.S. Department of Veterans Affairs