Community Voices for Health

By: Lindsay Schwartz, RD, LDN at Signature Healthcare.

Fiber is a type of carbohydrate that is not digested by the body. Fiber is found in plant foods, like whole grains, fruits, vegetables, nuts, and seeds. Think of the edible seeds and skins on fruits and vegetables. Fiber has so many benefits, including lowering bad cholesterol in our blood, helping us feel full after eating a meal, managing our blood sugars, and supporting a healthy digestive system.

How can you start eating more fiber?

• Start your day with whole grains, like oatmeal, Cheerios, or whole-grain toast. Unsure if your bread or cereal is whole-grain? Take a peek at the ingredients list. The first word should be “whole,” like “whole grain oats.” If you see the word “refined” that means that the grain has been milled or processed in some way and that lots of the fiber and B vitamins have been removed. “Enriched” means that they’ve added some of those nutrients back in.
• Aim to enjoy one serving of fruit each day. Some fruits that are currently in season are cherries, peaches, and berries. You can add them to your morning cereal or add them to a low-fat Greek yogurt as a snack.
• Swap regular pasta and white rice for brown rice, whole-grain pasta, quinoa, or farro.
• Include more plant-based proteins in your diet, like beans, lentils, nuts, and seeds. You can make your own trail mix with almonds, walnuts, cashews…whatever you like! If you are making tacos, substitute ground beef for beans, add roasted peppers, onions, and tomatoes, and substitute white flour tortillas with corn or whole wheat tortillas.
• As you gradually increase your fiber intake, make sure that you are also drinking enough water. Fiber and fluid go hand in hand. Without enough water, fiber can be very constipating.

Click to access Dietary Guidelines for Americans 2020-2025.