The Fiber Fix

 Why You Need More Fiber & How to Get It

Did you know that 95% of Americans are not getting enough fiber? That's a big deal, considering fiber is a powerhouse for gut health, a thriving microbiome, steady blood sugar & heart health. Plus fiber helps you to feel full for longer which is essential when you are trying to achieve weight loss goals. Research actually links high fiber intake to a decreased risk of mortality from chronic diseases including heart disease, type 2 diabetes & colon cancer.

How much fiber do I need?

The American heart Association recommends 25-35 grams total fiber daily. 

Are there different types of fiber?

Yes! There are 2 main types of fiber: insoluble & soluble. Insoluble fiber remains intact as it moves through the digestive system, promoting regularity & preventing constipation. It also plays a role in reducing the risk conditions such as diverticulosis & hemorrhoids. 

Soluble fiber, on the other hand, absorbs water & forms a gel-like substance in the digestive tract. This helps regulate stool consistency, relieving both diarrhea and constipation. Additionally, soluble fiber supports overall health by improving blood sugar & cholesterol levels. 

Including a balance of both types of fiber in your diet is essential for optimal digestion & long-term health.

What are good sources of fiber?

Consuming most of your daily fiber from food is ideal. Excellent fiber sources include vegetables, fruit, legumes & whole grains. See the below chart for reference. Also read the Nutrition Facts Labels on the foods that you eat.

How can I increase my fiber intake?

• Include fruit or vegetables at all meals-try to fill ½ you plate with a rainbow of produce
• Add chia seeds, ground flax seeds, or hemp hearts to smoothies, Greek yogurt & salads
• Choose legumes (garbanzo beans, black beans, lentils, northern beans) for your protein. They are great on salads, in soups, in Budha bowls or as a replacement for ground meat
• Embrace more whole grains-select brown rice instead of white rice, whole wheat noodles instead of regular noodles, substitute ground oatmeal for 1/2 the flour in recipes
• Try a new grain like quinoa, farro or bulgar

 If you want to feel your best & crush your health goals, making fiber a priority is a no-brainer. Don't forget to increase your fiber intake gradually & maintain optimal hydration to avoid digestive unrest! 

Recipe of the Month: Berry Cheesecake Overnight Oats

Provides 30 g protein and 11.5 g fiber per serving            

Ingredients:

 ½ cup fresh or frozen blueberries

1 tsp honey

½ tsp vanilla

1 Tablespoon ground flax seeds

Dash cinnamon

½ cup rolled organic oats

½ cup lowfat cottage cheese

½ cup 2% Fairlife milk*

6 almonds, chopped 

*You can substitute other milk or nondairy milk alternative however this will lower the protein per serving

Instructions: In a bowl or jar, combine berries, honey, ground flax seed, cinnamon & vanilla. Mash with a fork. Add oats, cottage cheese, and milk. Stir to combine. (The mixture will be thick & might seem dry, but the oats will soften as they sit.). Refrigerate at least 6 hours. Serve cold, sprinkled with almonds.

Katie's Kitchen

While it is best to consume your fiber from food, here are the links to some of my favorite extra fiber sources to have on hand:

Ground flax seed is a great source of soluble fiber and Omega 3 fatty acids. I add it to protein shakes, smoothies and yogurt. I also use it in my energy bites and for a vegan egg-substitute each egg with 1 T ground flax seed, 2 T water. Keep in the fridge once open.

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Psyllium Husk fiber is a great source of soluble fiber. The most common name brand is Metamucil but it can also be purchased generically. I like the Premium Blend Metamucil because it does not contain added sugar or aspartame. It also uses Turmeric for coloring instead of artificial dye. I prefer the powder to the capsules, wafers & gummies, as I think it is absorbed better.
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