Ways to Improve Your Diet (Part 1: Fiber)

​Food.  Such a huge topic.  So many different opinions on what constitutes healthy eating.  So many different diets all promising weight loss, increased energy and help with GI tract issues.
 
You probably know this by now, but there isn’t one magical diet that works for everyone.
 
Not only that, often eating plans will tell you what to avoid, but not what to eat.
 
Also, eating is habitual.  We get used to certain routines, certain favorite foods, certain times to eat.  Changing these is difficult as it requires rewiring our brains and retraining our taste buds.
 
Often we look to maximize taste and convenience when it comes to food.  Food corporations that sell processed foods know and exploit this human feature.
 
Don’t despair.  There is a way forward.  Begin by incorporating healthier foods into your daily meals.
 
In this email, I’ll talk about simple ways to increase fiber (most of us don’t get enough). 
 
In future emails, I’ll write about protein, vegetables, fruits, grains and healthy fats. All of these are the basic building blocks of a healthy diet.
 
What is fiber?

• Fiber is a carbohydrate that is digested, but mostly passes through the digestive system intact.

 
Why do I need fiber?

• It benefits digestion.
  • Insoluble fiber, found in bran, whole grains, some fruits and veggies adds bulk to the stool and helps it move more quickly through the stomach and intestines, preventing constipation.
  • Soluble fiber, found in oats and beans, absorbs water and forms a gel-like substance.  This slows down digestion and increases the sensation of being full.
  • Fiber acts as a prebiotic, feeding the beneficial bacteria in the gut microbiome.  A healthy gut is linked to reduced inflammation, a stronger immune system and better mental health.
• It keeps blood sugar and insulin from spiking.  Soluble fiber slows the absorption of sugar into the bloodstream.
• It lowers cholesterol. Soluble fiber binds to particles of cholesterol in the GI track, carrying them out of the body, helping to lower LDL (bad) cholesterol levels and reduce the risk of heart disease.

How much fiber do I need?
 
Recommended daily allowance:

• 25 to 28 grams per day for adult women 50 years old or younger
• 31 to 38 grams per day for adult men 50 years old or younger
• 28 grams per day for pregnant or lactating women
• 21 to 22 grams per day for adult women over 50 years of age
• 28 to 30 grams per day for adult men over 50 years of age

Most people get only about half of the fiber that they need.  To find out if this includes you, start tracking the amount of fiber in the foods you eat.

This link gives information on the amount of fiber in foods.
www.todaysdietitian.com/the-top-fiber-rich-foods-list/

How can I add fiber to my diet?
 
Here are some of my favorite high fiber foods.  I’m including a picture of each item, with its nutritional label.  Reading labels is a great way to determine the nutritional value of food.

Dry Roasted Edamame

Fitness Bread -- Mestemacher

Organic Popcorn

Organic Popcorn -- Label

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KIND Bar

KIND Bar Label

Artichoke Hearts

Artichoke Hearts -- Label

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Great Shape

Great Shape -- Label

Just by adding one of these items each day you can increase your fiber intake by 5-10 grams.  For more high fiber foods, that a look at this list. 

Just remember, you want to increase fiber slowly to prevent bloating and gas.

Let me know if you find this blog helpful.  Would also love to know what your experience has been adding fiber to your diet.

I know personally from my own experience and working with patients, that small changes in what we eat can make a big difference in how we feel.

May you eat well and feel good!
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