Fiber Explained & Simple Ways to Add Fiber

What is Fiber?

Fiber is a type of carbohydrate found in the structural part of plant foods that the body cannot digest or break down. There are two types of fiber – soluble and insoluble. Soluble fiber is dissolvable in water and includes foods like oats, peas, beans, apples, psyllium. Soluble fiber can help to lower cholesterol levels and glucose levels. Insoluble fiber, which is not dissolvable in water, helps to move things through your digestive tract and promote healthy bowel movements. Insoluble sources of food include: wheat bran, nuts, whole wheat flour, beans, and some vegetables.

Health Benefits:

  • Helps control blood sugar levels
  • Lowers total cholesterol levels
  • Maintains digestive health
  • Aids in feelings of fullness and weight management

Examples of Dietary Fiber

  • Fruits and vegetables are a rich source of dietary fiber, particularly those which contain an edible skin or peel
  • Whole grains, such as whole wheat, brown rice, quinoa, popcorn, and oatmeal
  • Legumes, nuts and seeds, beans, and lentils

The recommended amount of dietary fiber intake is 14 grams for every 1,000 calories per day, or, about 25 grams for women and 38 grams for men each day. While it can seem overwhelming to meet your daily fiber requirements, there are many simple ways to add fiber to your diet gradually.

Simple Ways to Add Fiber to Your Diet Gradually

  1. Start your day with a ½ cup of oatmeal with berries or a cold cereal with at least 5 grams of fiber per serving.
  2. Sprinkle a tablespoon or two of wheat bran, ground flax seeds, or chia seeds on top for an extra fiber boost.
  3. Focus on incorporating more fruits and vegetables into your meal and snacks, especially non-starchy vegetables such as leafy greens, broccoli, cauliflower, green beans, and peppers.
  4. Aim to include at least one vegetable in each meal or snack you eat throughout the day.
  5. Add ½ cup serving of beans or lentils to soups, salads, or dishes such as chili and tacos.
  6. Snack on sliced veggies with hummus or a yogurt-based dip, a serving of popcorn, or a small handful of nuts and seeds.
Danielle Kennedy, RD, CDCES, LDN

Danielle Kennedy, RD, CDCES, LDN

Danielle Kennedy is a Licensed and Registered Dietitian and a Certified Diabetes and Education Specialist (CDCES). Danielle is currently the lead diabetes educator at the Diabetes Foundation and provides personalized and curriculum-based Diabetes Self-Management Education and Support education to people living with diabetes. Danielle teaches group classes as well as one to one sessions on diabetes management, nutrition education and other areas of diabetes and prediabetes care. Danielle’s passion is educating people to help them achieve their goal(s) and improve their quality of life while living with chronic disease.

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