Fueling with Fiber (Recipe Included!)
Fiber is a dietary source of magic. It can help you go, and it can also relieve diarrhea. It is found in the lowest-calorie foods, yet it fills you up fast and keeps you satiated longer. So why are so few Americans getting enough of it? In the US, less than 10% of women and only about 3% of men get enough fiber in their diet, according to the Dietary Guidelines for Americans, 2020-2025. The answer is simple. 85% of Americans are under-eating fruits, vegetables, and whole grains. This comes as a bit of a shock, considering that these food groups make up 3/4ths of the MyPlate - the USDA’s current nutrition guide.
We live in the era of muscular fitness. Instagram models tout giant biceps while chugging milkshakes with enough protein to feed an army, yet I don’t see them making shout-outs to kale or asparagus. While protein is important for several bodily functions, it is time to show some love to our gut. After all, the gut controls more of the body than we know. (Read about the gut-brain connection here).
Insoluble vs. Soluble Fiber
Insoluble Fiber: This type of fiber does not dissolve in water. It gets things moving through your digestive tract and adds bulk to stool, promoting regularity. Many people refer to this type of fiber as “roughage”.
Good sources of insoluble fiber:
Legumes
Fruits & Vegetables (especially pears, berries, kale)
Soluble Fiber: This type of fiber forms a gel in the intestines, slowing digestion. This helps you feel full faster and stay full longer, which can help you lose weight. Soluble fiber goes beyond satiety - it can also help lower LDL (bad) cholesterol and normalize glucose and insulin responses.
Good sources of soluble fiber:
Apples
Artichokes
Wheat bran
Oats
Beans
Flaxseeds
Fermentable Fiber: Some sources of soluble fiber are broken down, or fermented, by gut bacteria for fuel. These are known as prebiotics, as they feed your good gut bacteria. However, this process can cause gas and discomfort in sensitive individuals who are not used to eating a lot of fiber.
Sources of fermentable fiber:
Cruciferous vegetables (kale, cabbage, broccoli, cauliflower, collards, mustard greens)
Allium bulbs (garlic, onions, leeks, scallions, shallots)
Roots & tubers (artichokes, beets, burdock, cassava, chicory and dandelion roots, jicama, potato starch, sweet potatoes, taro, yacon, yam)
Start slowly - if you, like many others, do not eat a fiber-rich diet, start out slowly. Try adding 1 serving of high-fiber food into your diet each week. The gut is like a muscle - it needs time to warm up. Too much fiber at once without a warm-up can cause unpleasant side effects like bloating, gas, abdominal discomfort.
Quick & Easy Apple Chia Oatmeal Recipe
This is one of my go-to breakfast recipes. It is quick, simple, and tastes like apple pie. Also, it is an easy way to pack in almost HALF of your recommended daily fiber before noon!
Ingredients:
½ cup apple (~1/3 of a medium apple or ¼ of a large apple)
½ cup old-fashioned oats
1 cup water
1 tbsp chia seeds
Cinnamon to taste
Instructions:
Combine all ingredients and stir well. If you want more of a crunch, you can add the chia seeds in at the end.
Microwave for 2 ½ - 3 minutes. Alternatively, boil water on a stovetop and cook for 5-6 minutes.
Allow to cool for a few minutes, then enjoy!
Nutrition:
Not only are you getting tons of healthy soluble fiber, but chia seeds contain Omega-3 fatty acids, which are great for your heart! To complete this breakfast using the MyPlate method, eat the rest of the apple on the side (or swap for 1/2-1 cup of any other fruit or non-starchy vegetable), add an egg for protein, and a cup of non-fat milk or yogurt for an easy serving of dairy.
Nutrition Facts for 1 serving of Apple Chia Oatmeal:
References:
Home: Dietary guidelines for Americans. Dietary Guidelines for Americans, 2020-2025. https://www.dietaryguidelines.gov/.
Fiber. Linus Pauling Institute 2021. https://lpi.oregonstate.edu/mic/other-nutrients/fiber#improving-regularity-stool-elimination.
Farvid, Eliassen, E C, X L, WY C, Willett. Fiber. The Nutrition Source 2019. https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/.
Anti-cancer foods: Serve up some fermentable fiber. Eat and Beat Cancer 2020. https://eatandbeatcancer.com/2014/04/05/anti-cancer-foods-serve-up-some-fermentable-fiber/.
