By Alyssa Trautman, MS, RD, LD
The health benefits of fiber are numerous. Adequate fiber intake can:
- reduce risk of heart disease
- help control blood sugars
- aid in weight management
- have a great impact on colorectal health
- ease constipation
High fiber has been linked to a reduced risk of colon cancer and some studies are now showing that increased fiber intake can also reduce fatality from colon cancer. With all the benefits of fiber, it is a wonder that more of us are not getting enough. The recommended fiber intake for adults is 25-38 grams per day, but most Americans are falling extremely short of this goal, consuming around only 7-10 grams daily.
Fiber is only found in plant sources -- think fruits, vegetables and whole grains. Most Americans have greatly reduced consumption of these, and as a result our fiber intake has greatly suffered. Not big on fruits and vegetables? Here are a few tips:
Go Nuts
Nuts are a great source of fiber, and they are so versatile. Sprinkle some on salad, add to green beans, bake into desserts or enjoy them by themselves! Almonds, pistachios and pecans have the highest fiber content, but all nuts are good – and good for you.
Reject Juices
When you choose fruit juice instead of raw fruit, you are missing out on all the fiber. A medium apple has about 3 grams of fiber, while a serving of apple juice has ZERO grams. Skip the juicing diets; they won’t keep you full and they don’t aid in long-term weight loss.
Snack Smart
Raisins, sunflower seeds, pumpkin seeds and popcorn are great high fiber snacks and easy to pack.
Look for the Word “Whole”
Many people think phrases like “wheat bread” or “multigrain chips” mean that it is a whole grain product. This is not the case! To be considered a whole grain, it must contain the germ, endosperm, and bran. To identify a whole grain product, the word “whole” will be included on the ingredient list. i.e. Whole wheat, whole grain
Experiment with Something New
This month, make it a point to try something you’ve never eaten. Try noodles made from vegetables like Zoodles (zucchini noodles). Chia seeds and flax seeds are great to sprinkle on yogurt or bake into breads. Beets, parsnips, edamame and quinoa are increasing in popularity and are full of fiber and other nutrients. Try the recipe below for a new twist on an old favorite.
Peanut Butter Chia Seed Pudding
2 cups unsweetened almond milk, or milk of choice
1/2 cup chia seeds
1/4 cup creamy peanut butter
1/4 cup unsweetened cocoa powder
1/2 teaspoon pure vanilla extract
Topping options: goji berries, flaked coconut, chia seeds, almonds, peanut butter, granola, chocolate chips, banana, cinnamon, etc.
Whisk together the chia seeds and milk in a bowl. Add in the peanut butter, cocoa powder and vanilla and stir once or twice. The mixture will be blended after chilling so no need to fully combine them at this point. You just want everything fully chilled. Place in the fridge for 4 hours or overnight. Remove and pour/scrape contents into your blender. Turn on and work up to high until fully smooth. Add more milk if desired to thin out. Add more dates and liquid sweetener for more sweetness.
Portion and serve immediately with desired toppings. If not serving right away, keep chilled in your fridge in a sealed container until ready to serve.
Alyssa Trautman, MS, RD, LD, is a registered dietitian and has worked in the dietary department at Parkland Health Center for four years. She enjoys providing education and helping people with the problems they face, including teaching them to manage or prevent health disparities.