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Are You Getting Enough Fiber?

Fiber is one of the most important food materials that our body needs each day as it helps regulate a wide variety of functions including proper bowel movements, lower cholesterol levels, and to a lesser extent, weight loss. But are we getting enough fiber to function properly? Maybe not, according to Dietary Guidelines for Americans in 2010, fiber was listed in the category of “nutrient of concern,” indicating that we normally don’t get enough fiber to satisfy our nutritional requirements.


Are You Getting Enough Fiber?


For the average man, the recommended fiber intake is 38g per day, and for women its 25g per day. Most of us consume roughly 15g per day, which is alarmingly low. To set this right, we need to replace bad habits with healthier ones to support our daily fiber requirements.


Morning fiber boosts

Breakfast is the most important meal of the day. It is your first meal after sleeping and fasting for around 8-10 hours. Your system is nearly empty and what you consume will definitely set the tone for your body’s performance over the rest of the day.

Our fast-paced lifestyles don’t allow us to slow down, and we opt for quick foods which normally don’t provide great fiber content. For example, white bread has refined carbohydrates but it doesn’t have a lot of fiber. In the morning, you should opt for a meal that packs a powerful fiber punch like a yogurt parfait, or a brown rice bowl, and kick start your day with a decent portion of your daily required fiber. Nuts like almonds, pistachios, and pecans are a great, quick addition to your daily breakfast for a fiber boost.


Eat fresh fruits in every meal

Fruit is a great source of nutrition, but we seldom make it our habit to include them in each meal. As of late, juicing fruits and vegetables have been trendy, instead of eating whole fruit. This deprives our bodies of some of the most valuable nutrition a fruit can contain, which is the fiber.

As an excellent source of satisfying your fiber requirements, there are a wide variety of fruits that you can incorporate between your meals each day. A single pear can provide you with approximately 9.9 grams of fiber, and a cup of rich berries can contain 8 grams of fiber, making for a perfect way to reach your daily requirement. Oranges, apples, and bananas are other high-fiber fruits that you can snack on throughout the day.


Making your food greener

Most of us are not focused on “greener meals,” but packing in a sizeable amount of vegetables in each meal can definitely give us a healthy advantage. Some veggies are quite high in their fiber content, but we rarely eat them on their own. We should strive to accommodate them into different types of meals and make a plan to take advantage of what they offer to our bodies.

Greens like spinach, broccoli, avocado, and even artichoke are great sources of fiber. The best part about them is that they can easily be incorporated into a wide variety of meal options. Many people start their day with scrambled eggs and we can definitely include green vegetables like spinach and broccoli into an omelet to make it a fiber-rich dish.

Whether its whole grains, fruits, veggies, or greens, the main goal is to incorporate diverse sources when it comes down to obtaining our daily fiber. Not only should we ask ourselves if are we getting enough fiber, but also relay the knowledge to other people around us and make for a healthy society altogether.