The Importance of Fiber In Your Diet

The Importance of Fiber In Your Diet

Let's talk fiber. Some individuals have mixed feelings on whether a fiber-rich diet will help or hurt their digestive system. While too much fiber can cause a bit of stomach upset, that's only if you overdo it. In fact, getting an adequate amount of fiber in your diet is essential to good health and can help solve many of your digestive problems. From boosting digestive health to helping you stay full and energized between meals, fiber-rich foods have many benefits. If you're interested in learning more about the importance of fiber in your diet, then you're not alone. This year, the many benefits of fiber have come to light, and we're receiving more questions than ever before. To help answer all of your fiber questions and concerns, our Bob's Red Mill food experts created this guide outlining the importance of fiber. Keep reading as we discuss the perks of fiber and which foods you can easily add to your diet to create fiber-rich meals.

What Is Fiber?

Though you've likely heard of fiber before, you may not know what it is or where it comes from. Wholesome, natural and great for you, fiber is a carbohydrate mainly found in plant-based foods. Increasing your intake of fruits and veggies is a quick way to increase your consumption of it. When adding these nutritious foods to your diet, you'll notice not only an increase in fiber, but also antioxidants, vitamins and phytonutrients, all of which are essential to your health. While we'll discuss fiber-rich foods in more detail later in this article, for a quick boost of fiber, start by adding more plant-based foods like avocado, broccoli, beans, oats and berries to your diet. If you find that your diet is full of these foods already and you're still not receiving enough fiber, you may want to add a fiber supplement to your routine. Speak to a health practitioner to discuss your wellness goals and ideal fiber intake to determine the best supplement for you.

Fiber Supplemented Products

Spoon and bowl of breakfast cereal with blueberries D As you're browsing the grocery store, you'll probably notice several products claiming to be supplemented with fiber. Products labeled as high in fiber, or "fiber-fortified," commonly have fiber added to them after they've been processed. While technically, they contain more fiber than their non-fiber counterparts, they may not offer the same health benefits. Additionally, because many of these fiber-fortified foods are heavily processed, they often contain high amounts of sugars, preservatives and artificial ingredientsnone of which are good for your health. When it comes to working more fiber into your diet, the best way to do so is by eating wholesome foods in which fiber naturally occurs.

Is All Fiber the Same?

While fiber is excellent for your health, not all fiber is the same. Different types of it boost your digestive health in unique ways. The two types of fiber most often discussed include insoluble and soluble fiber. Both are found mainly in plants. Insoluble fiber does not dissolve in water, and because of this, it adds bulk to your stools. The added bulk makes it easier to pass nutrients through the digestive system and maintain regularity. Soluble fiber can be dissolved by water, and it creates a gel-like consistency when it comes in contact with it. As soluble fiber works its way through your digestive system, it absorbs water and slows down the digestive process, allowing your body to absorb more nutrients from your food. Prebiotic soluble fiber, known as inulin and fructan, is used by the colon in incredible ways. The good bacteria in your colon use prebiotic soluble fiber as a food source, allowing your body to produce a healthier gut biome. Soluble fiber is most commonly found in plants like beans, legumes, root vegetables, fruits and grains like oats and quinoa.

The Importance of Fiber in Your Diet

The full effects of fiber on the digestive system will vary from person to person and depend on how much fiber you're consuming already. If your diet lacks fiber, adding more of this nutrient to your diet can help promote a healthy gut biome, keep your digestive system regular, fight off constipation and diarrhea, and even help you maintain a healthy weight. When adding more fiber-rich foods to your diet, make sure to do so slowly. While fiber is excellent for you, adding too much of it to your diet at once can cause gastric upset instead of help with it. Incorporating fiber in moderation will allow your body to adjust to the increase of this nutrient and help clear up the digestive issues you've been experiencing.

Foods Rich in Fiber

Now that you understand the importance of dietary fiber, it's time to start incorporating it into your meals. The great news is that there are several healthy and flavorful fiber-rich foods for you to choose from. Fruit, vegetables, whole grains and seeds are some of the top sources of fiber. Continue reading to learn more about the fiber found in each of these foods, and discover delicious recipes that you can start making today!

Fruit

Fruits like berries, pears, melons and oranges all contain high amounts of fiber. When searching for easy ways to add fiber to your diet, fruits are an excellent way to start. Oranges and berries can be blended into your favorite smoothies, pears can be baked and turned into a delicious dessert, and melons can be used to top a healthy yogurt breakfast parfait.

Orange Creamsicle Protein Pops

Orange Protein Pops With warmer weather right around the corner, these Orange Creamsicle Protein Pops are bound to be a hit amongst friends and family. Loaded with good-for-you nutrients like fiber and protein, they're the perfect way to satisfy your sweet cravings while sticking to a healthy diet. Full of fruity flavor, creamy coconut and fresh oranges are used to create this plant-based treat that you can feel good about.

Vegetables

The next time you head to the grocery store, fill your shopping cart with veggies. An excellent fiber source, vegetables are ideal for digestion and help you feel full after a meal. In general, the darker the color of the vegetable, the more fiber it contains. Reach for vegetables like carrots, beets, broccoli and collard greens to ensure you're meeting your daily intake.

Lemony Pearl Couscous with Broccoli and Salmon

A bowl of Lemony Pearl Couscous with Broccoli and Salmon For a satisfying dinner that's sure to boost your fiber intake, make this Lemony Pearl Couscous with Broccoli and Salmon. Broccoli is naturally loaded with fiber and adds a vibrant flavor and texture to this meal, making for a perfect warm dish. Broccoli's earthy flavor is combined with fresh salmon to create a restaurant-worthy meal that's simple to make in the comfort of your home.

Grains

For a unique way to add bulk and fiber to your weekly menu, reach for the grains. Grains like barley, quinoa and oatmeal are excellent sources of fiber and can be enjoyed any time of the day. Enjoy overnight oats to start your day off with a boost of fiber, or substitute rice for quinoa in your dinner dish.

Oatmeal Waffles

For a fun, fiber-infused breakfast, start the morning with these tasty Oatmeal Waffles. Easy to make, whole grain oats adds a unique texture to this timeless breakfast recipe. A dish your family will ask for again and again, top your waffles with fresh fruit for even more fiber!

Nuts and Seeds

One of the easiest ways to increase the fiber in your diet is by enjoying nuts and seeds daily. They're one of the most versatile, natural sources of fiber and can be incorporated into nearly every recipe. Blend your favorite seeds into a fine flour, or add nuts to your fresh garden salad. However you decide to include these fiber-rich treats, they're sure to leave you feeling great.

Maple Oat Nut Cookies

Sneaking fiber-rich ingredients into your dishes doesn't have to be complicated, and these Maple Oat Nut Cookies prove that. Made with flaxseed meal and flavored with pecans, these cookies boast more health benefits than most dessert recipes out there. In this recipe, whole grain oats are used as a base to create the chewy cookie texture we all love. Vegan, gluten free and delicious, make a batch of these cookies to surprise your dinner guests with. They're sure to love it! Work the fiber-rich foods and recipes listed above into your weekly menu, and your digestive health is sure to improve. Suppose you feel like your diet already contains high amounts of fiber and still experience digestive upset. In that case, we encourage you to speak with a health professional about your body's unique wellness needs. Learning what works for you is the best way to ensure that your body remains healthy and strong. From everyone at Bob's Red Mill, have a healthy and happy day!  
Bob's Red Mill
April 08 2021

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