Fiber is an easy way to make your diet healthier. Diets high in fiber may reduce the risk of heart disease, diabetes, and cancer. Fiber is a type of carbohydrate that stays intact in the digestive tract rather than breaking down into sugar. Fiber helps slow down the rise in blood sugars during the digestive process. Fiber also acts as a prebiotic; it feeds the good bacteria in our gut, which helps keep our gut and whole body healthy.
The recommended amount of fiber is 25 grams/day for women and 38 grams/day for men. Fiber is only found in plant-based foods. Good sources of fiber include whole grains, nuts and seeds, beans, fruits and vegetables.When you increase the fiber in your meals and snacks, start slowly. Add in one fiber-rich food at a time. And always be sure to stay hydrated by drinking plenty of water.
We have three dietitians at Chief Andrew Isaac Health Center to help with any nutrition needs. They are Katie Garrity, Sylvia Slotnick and Celine Siddall, who is currently the acting WIC coordinator. Our dietitians are happy to meet with patients and answer any questions they have. If you are interested in meeting with a dietitian, ask your provider to put in a referral for you or call 907-451-6682, ext. 3768.
Here are a few easy ways to add more fiber to your diet:
- Choose whole grain crackers with three or more grams of fiber per serving. Try rye crackers and Triscuits instead of Ritz or soda crackers. Other high fiber snacks include low-fat popcorn, nuts, raw vegetables with hummus, apples, pears, and oranges.
- Breakfast is a great meal to add in some fiber. Include nuts or chia seeds and berries in your oatmeal, or have a serving of fruit along with your morning scrambled eggs.
- Beans and lentils are an excellent source of fiber and protein. You can add beans to your tacos or chili. Make a bean or lentil soup or add roasted garbanzo beans to your salad instead of croutons.
- Other foods high in fiber include: avocados, green peas, broccoli and Brussel sprouts, whole grain bread, barley, quinoa, pumpkin and sunflower seeds, sweet potato, and many more.
Try this high fiber recipe!
Roasted Garbanzo Beans – 5 grams of fiber per 1/4 cup serving
- 1 – 15-ounce cans of garbanzo beans
- Non-stick cooking spray or 2 Tbsp. of olive oil
- ½ tsp salt
- Additional seasonings: ground pepper to taste, 1 Tbsp. of Italian herbs or chili powder
Preheat oven to 425°F. Pat chickpeas dry with paper towels. Place on a large rimmed baking sheet. Coat with cooking spray (or toss with olive oil), sprinkle salt and other spices. Bake until crunchy for 30-45 minutes (check them at 30 minutes and continue baking an additional 15 minutes if desired)