Looking for Fiber in All the Right Places

Do you consider yourself average? If so, you may not be consuming enough fiber on a daily basis. Dietitians recommend that adults consume 25 to 38 grams of fiber daily, but most Americans consume about half that amount. If you are missing the mark, you are also missing the impressive health benefits of fiber: a lower risk of cardiovascular and respiratory diseases, diabetes and colon cancer. Fiber consumed in whole grains can also help you lose weight by creating a sense of fullness. (This finding may explain why researchers have linked the increased consumption of refined grains with obesity.)

For optimum health, you need to include both types of fiber—soluble and insoluble—in your diet. Soluble fiber reduces cholesterol and is found in foods such as oatmeal, popcorn, lentils and beans. Insoluble fiber keeps the digestive system regular and can be found in wheat bran and some fruits and vegetables. Raspberries, apples with the skin, artichokes, and peas are excellent sources.

Adding more fiber is easy if you know where to find look. Here are suggestions from American Dietetic Association spokesperson and dietitian, Sari Greaves:

Change your spread: Use hummus (a spread made from ground chickpeas and olive oil) as a sandwich spread instead of mayonnaise.

Choose whole fruit over juice: Eat fruit with edible seeds, such as kiwi, blueberries, raspberries and figs, for even more fiber.

Load up on legumes: Half a cup of cooked beans, peas or lentils delivers anywhere from 4.5 to nearly 10 grams of fiber. So add legumes to salads, chili, stir-fries, dips or homemade tacos.

Plan vegetable-based meals: Add vegetables to sandwiches, pizza and pasta, or prepare vegetables as a side dish.

Switch from white-to wheat-flour products: Make sure the first ingredient on the food label is 100 percent whole wheat, not enriched wheat flour. You can also find whole-grain breads and crackers made from rye and oats.

Toss your peeler: Include fiber-packed skins in mashed potatoes, cucumbers and fruit, such as apples and pears.

Adopting these easy changes to increase your fiber intake will improve your health and help you lose weight. Try to diversify your fiber portfolio by eating a variety of sources—whole grains, fruits and vegetables. By making the effort to eat more fiber, you’ll end up looking trimmer on the outside, and your insides will love you. And at least in one area—fiber consumption—you’ll be above average.