Fiber is essential for your health, yet most of us fall short. Did you know only 5% of men and 9% of women consume enough daily fiber? January is Fiber Focus Month, a great opportunity to learn how fiber supports your body and how you can easily add more to your diet.
What is Dietary Fiber?
Dietary fiber is the part of plant-based foods your body can’t digest or absorb. There are two main types of fiber:
- Soluble Fiber: Dissolves in water and helps lower cholesterol and blood sugar levels.
- Insoluble Fiber: Supports digestion by moving material through your digestive system.
How Much Fiber Do You Need?
Experts recommend:
- 25 grams daily for women
- 38 grams daily for men
Most people consume far less, but small changes can make a big difference!
Why is Fiber Important?
A fiber-rich diet offers a wide range of health benefits, including:
- Supporting a healthy gut microbiome
- Promoting regular bowel movements
- Keeping you feeling fuller longer
- Lowering high blood pressure
- Balancing cholesterol levels
- Preventing blood sugar spikes
How to Add More Fiber to Your Diet
Incorporating fiber doesn’t have to be complicated! Here are some simple tips:
- Choose whole grains over refined grains (e.g., whole wheat bread or brown rice).
- Add more fruits and vegetables to your meals and snacks.
- Include beans and nuts in your recipes or as snacks.
- Replace processed snacks with a piece of fruit or veggie sticks.
- Consider a fiber supplement if needed (consult your doctor first).
Your primary care physician can help you create a personalized plan to meet your fiber goals and improve your overall health. Take the first step this Fiber Focus Month by making small, sustainable changes to your diet—your body will thank you!
published: Dec. 31, 2024, 2:48 p.m.