“Fiber? Ew!” is what you used to think before you stumbled upon this article. In fact, until now, you probably believed several fiber-related stereotypes.
What stereotypes? We’re glad you asked.
Myth 1: Fiber tastes like cardboard! Nasty!
Myth 2: There is only one kind of fiber.
Myth 3: You don’t need fiber if your bathroom schedule is regular and on time.
Let’s face it, just about everything you thought you knew about fiber is wrong. But we’re here to poke all kinds of holes in the fiber stereotypes and show you how to eat more fiber (without coating your foods with a bunch of powdery supplements).
So hold onto your computer chair, because we’re about to blow your mind with… broccoli?
Read on.
Yes, You Need Fiber, and Here’s Why
First off, let’s talk about what fiber actually is. The term “fiber” refers to the portion of a plant that is indigestible. It is a type of carbohydrate, but unlike other carbs, fiber can’t be broken down into digestible sugars.
Now, let’s debunk some of those myths we talked about.
Fact 1
Fiber is actually found in many different foods, like fruits and vegetables, as well as whole grains.
You don’t have to have an all-bran diet to get enough fiber. As we mentioned, it’s plant-based, not bran based. You can play with many different flavors.
Fact 2
While “fiber” tends to be clumped together on food labels as “dietary fiber”, there are actually two kinds: soluble and insoluble fibers.
Soluble fibers bind with water in your digestive tract to form a gel-like substance. It then slows down digestion and stabilizes your blood sugar levels. The slowed digestion also allows the body to take more time in absorbing nutrients.
Insoluble fiber is called roughage, or dry fiber. This is the bulk fiber that people tend to think of when they hear the word “fiber”. This is the type of fiber that is helpful in hardening and regulating stool.
Fact 3
Just because your poop on a regular basis, doesn’t mean you don’t need fiber in your life. Fiber isn’t only necessary for healthy digestive function, it also provides lots of anti-inflammatories and antioxidants. Fiber is essential for several reasons, including heart health and cancer prevention
How to Eat More Fiber
Fiber is found in so many different foods, many of them you probably already love.
But how much fiber should you eat?
The recommended adult dietary dosage is divided into two main categories, below age 50 and above age 51, as well as two sub-categories, men and women.
Men below the age of 50 should consume around 38 grams of fiber, while men over the age of 51 should consume around 30 grams.
Women under the age of 50 should consume around 25 grams of fiber, while women over the age of 51 should be consuming around 21 grams.
Let’s look at some tasty foods that’ll upgrade your fiber diet:
1. Avocado
Everybody knows that avocados are high in monounsaturated fatty acids (these are the good fats), but what people don’t realize is they’re also high in fiber. In fact, avocados are incredibly nutritious.
Just adding one half of an avocado to your breakfast could add a whopping 5 grams of fiber to your day. There are tons of ways to incorporate avocado into your meals.
You can try substituting avocados for butter on toast and sandwiches. Top salads with freshly sliced avocados, pair with eggs, or hide them in sauces. There are endless ways to eat avocados.
2. Cereals
Yes, the dreaded bran. While most people try to avoid it, bran cereal is a fantastic way to get your insoluble fiber. Ideally, you’ll want whole grain, unsweetened cereals with at least 4 grams of fiber.
Also, just because you’re buying bran doesn’t mean you can’t spice it up. Add some of your favorite nuts, fruits, seeds, and a dash of cinnamon for flavor.
Raisin bran is actually pretty good. Try adding a few walnuts and replace your milk with almond milk. You’ll have a tasty, fiber-full breakfast that you’ll actually look forward to.
3. Popcorn
Yes!
Popcorn is a great source of fiber. Popcorn is considered a whole grain, and actually packs a whopping fiber punch with 4 grams per serving.
Now, before you get too excited, we highly recommend popping your own popcorn at home. This way you’ll have the option to omit all of the butter and salt commercial sellers add.
If you have to have some butter, try popping your popcorn with coconut oil. It adds a nutty flavor and is way healthier than “movie theater butter.”
4. Broccoli and Other Veggies
Remember when your parents made you eat your broccoli? They had a good reason. Broccoli has many health benefits, but today’s broccoli subject is fiber.
Broccoli sports 3.8 grams of fiber per serving.
If you hate broccoli, you can try other veggies like carrots, beats, and collard greens. Potatoes are one of the dirty dozen, and they have around 3 grams of fiber per serving.
Warning: this is not permission to eat all the mashed potatoes.
Eating Healthy Doesn’t Have to Be Boring
Seriously though, learning how to eat more fiber doesn’t have to be boring. In fact, the more you venture out with new ingredients and recipes, the more fun you can have.
If you’re not big on your greens, you can try hiding them in other recipes. Spinach, for example, goes great in a blueberry smoothie. Trust us, you’ll never know it’s there.
Check out more ways to hide veggies in otherwise delicious recipes.