One nutritional fact you shouldn’t ignore

July 17th, 2016

We have all heard about the virtues of low fat, low carb, no trans fats, and low calorie diets in the news.  One item I see that is forgotten is the benefits of a high fiber diet.  Fiber is mainly found in plants and has multiple benefits for our health including:  better digestion with more regular bowel movements, reduces hemorrhoids, lowers bad cholesterol (LDL), lowers risk of certain types of colon cancer, makes us feel more full to avoid overindulging in “empty calorie” foods, reduces risk for heart disease, and lowers blood sugar.  In general, we should all aim for at least 25-35 grams of fiber each day.  As a guideline, a medium sized apple is about 2 grams of fiber.  Generally, any food where you feel like you have things stuck in your teeth after eating them is high in fiber (think celery with the “strings” or blackberries with “seeds”)

Here are some easy ways to get more fiber into your diet.

• Choose whole grains such as brown rice, whole wheat flour over non-whole versions (white rice, white flour)
• Eat fruits and vegetables at least 5 servings combined per day.  A serving is roughly the size of your hand.  This is a key component to the Mediterranean diet.  The fruits highest in fiber are berries and citrus fruits such as oranges. Make sure you eat them whole and not blended in juices.
• Add nuts and beans to your diet (both important components of the Mediterranean diet).  These foods are rich in fiber and protein.  Have a handful of walnuts or almonds in the afternoon to keep you from being too hungry in the afternoon.
• Add herbs to your food.  Whether dried or fresh, herbs such as basil, parsley, onions, etc. can add a significant amount of fiber to your meals while giving your food extra flavor.
• Add seeds to your food.  Adding just 1 tablespoon of chia or flax seeds to your yogurt can give you an additional 5 grams of fiber.
• Leave the skin on when you eat fruits.  Fruit peel is very high in fiber.  I would recommend that for fruits where you eat the skin, it is important that you buy the organic version since pesticides tend to be concentrated in the peel.
• Supplement with psyllium fiber.  My favorite brand is Konsyl.  This is a powder that you mix with water and provides all the benefits of fiber without excess calories.  It is all natural and gluten-free.