Where's the fiber?

Some of you may recall a commercial from a few decades ago of a woman asking, "Where's the beef?" We have learned since then that there are at least a few benefits from reducing red meat intake, but, in some cases, we haven't moved far enough in the right direction to ask, "Where is the fiber?"

Fiber is the only thing we eat that does not get absorbed by the body. As we eat it, fiber moves through our GI system while pulling out cholesterol and other elements that our body does not need. Because of that, we should look for the fiber in every meal or snack that we consume.

Women need 25 grams of fiber daily while men need 30 grams - and they might be low estimates of what our bodies actually need. To get a sense of what it means to eat 25 grams of fiber every day, think about these facts: 1 cup of broccoli provides about 3 grams of fiber, 1 apple offers 3-4 grams of fiber, 1 slice of whole wheat bread = 2 grams of fiber. So we have to eat a whole lot of foods with fiber to hit our targets.

In contrast, white rice, white flour, regular pasta, most chips and most pretzels offer almost no fiber at all. Literally, these foods have been stripped of any nutritional value. That's why we feed white rice or white toast to people with diarrhea when we want to slow down their GI system.

Foods with fiber include fruit, vegetables, whole grains, legumes, and nuts. Legumes are the bean family - black beans, lentils, pinto beans, lima beans, peas, edamame, etc. Whole grains include oatmeal, whole wheat English muffins, whole wheat bread, brown rice, whole grain pasta, whole grain crackers, quinoa, etc. Look for gluten-free whole grains if you have a wheat allergy, but find a way to include some whole grains in your daily intake. It is difficult to get enough fiber into your daily diet without including whole grains.

As you choose your food for any meal or snack this week, ask yourself, "Where is the fiber?" If you don't have an answer, it's time to re-think your choices.

Resources

Cleveland Clinic, March 23, 2023. How much fiber you need and why it matters. https://health.clevelandclinic.org/fiber/

Healthline.com. What are high-fiber foods? Chart, fiber needs, and more. https://www.healthline.com/nutrition/high-fiber-foods-chart#food-chart