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Packaged foods are turning to added fiber for carb-control. These supplements are being promoted for diarrhea and constipation relief. However, fiber brings a lot more “bulk” to the table (pun intended). We shine a light on the benefits it provides for your body and its role on heart health, digestion, hunger control, mental health, and more.

What is Fiber?

Fiber comes from plant sources and exists in two forms. The first form, soluble fiber, dissolves in water and helps manage blood sugar, cholesterol, blood pressure. It can also improve immune and gut health. Studies have shown that heart health can be linked to mood disorders like depression and anxiety in adults. Increasing bulk will help to decrease your risk for heart disease. This can potentially decrease your risk for depression and anxiety. The second form, insoluble fiber, attracts water into your stool, promoting adequate bathroom trips!  By keeping things moving, you can reduce the risk of constipation, gas, acid reflux, and bloating. Lastly, fiber also plays an integral role in weight loss as fiber can make you feel fuller, longer!

How Much Should I Eat?

Based on the US Dietary Guidelines, consider starting with 25 grams or more per day,  increase your intake gradually; too much bulk too quickly can lead to constipation, gas, and stomach pain. Talk to your medical provider about fiber intake as some conditions require a lower-fiber diet. Thanks to the nutrition label, you can quickly identify foods that are higher in fiber or foods with at least 4 grams per serving such as:

Easy Ways To Increase Your Fiber Intake

• Eat fruits and vegetables with the skin on and quick-steam vegetables to retain their color and crunch.
• Balance your carb intake to include whole grains such as quinoa, brown rice, whole wheat flour, and wheat bran.
• Replace some of the animal protein in recipes like meatloaf, lasagna, or meatballs with beans, legumes, oats, or wheat bran.
• Bulk up your soups with grains such as barley, farro, or brown rice

Small Changes Daily Will Add Up

Most Americans are under-consuming fiber. It is important to increase the bulk of your foods by increasing the amount of fruits, vegetables and whole grains in your day to day diet. As you make these small daily changes, increase your water and fluids intake to help with digestion. It will also help to “move things through” in your gut faster too! With these tips, you can live a healthier and more balanced lifestyle.