We’ve all heard about it. We’ve probably all tried to get more of it. We’ve even probably talked about it randomly at a party or two.
“I need to get my fiber!”
“I’m so bad about it- I need to eat more fiber”.
What’s the big deal with fiber and why can’t many seem to consume enough?
In truth, only about 5% of the population gets enough fiber every day, with 25g-30g being the goal for most adults. The most common reason for this is due to the amount of processed food that is prevalent in today’s society. These processed foods are stripped of their natural fiber in the refining process. Further, brands like to advertise that their foods are higher in fiber or have “added fiber” when in reality, the amount is still very low.
Fiber itself is a type of carbohydrate that the body cannot digest. Because we cannot break it down effectively, it adds bulk to our stool and helps us eliminate waste more efficiently and easily. Therefore, not getting enough fiber can leave us either constipated or with diarrhea. Fiber helps protect the gut lining, and provides fuel and nourishment to our beneficial gut bacteria. Therefore, it is sometimes referred to as a prebiotic. While not all dietary fiber falls into the category of a prebiotic, all prebiotics are found in plant fibers specifically.
Looking to add more fiber to your diet? Here are 5 foods that are packed with this essential nutrient.
1. Beans and Lentils
With navy beans topping the list at 19g per cup, all beans and lentils pack a punch when it comes to fiber content. Adding beans and lentils to soups, stews, or just as a side dish are great ways to add these foods into your diet.
2. Avocados
Avocados have been all the rage in the past decade, and for good reason! Along with its stellar unsaturated fat content, avocados also top the list in terms of fiber content, with roughly 13g per an average sized avocado. Top salads with some slices, spread it on bread, or consume it in the form of guacamole to add this all-star fruit to your diet.
3. Chia Seeds
No, it’s not just for chia pets! Coming in at 10g per 2 tbs, these versatile seeds can be added to salads, puddings, and protein shakes.
4. Green Peas
I’m sure most of us had our moms tell us to “Eat your peas!” at least once at the dinner table, and for good reason (moms are usually right like that)! One cup of green peas gives us about 9g of fiber, making it a beneficial staple to any meal.
5. Collard Greens
Ending our list is this green that is most associated with the south. One cup of cooked collard greens contains about 8g of fiber and is easily added to salads, on sandwiches, or seasoned as a side dish by itself.
Concerned about fiber content or struggling with other digestive issues? Give us a call for a nutritional consultation at 302-828-0048.