{"id":842,"date":"2022-03-31T21:03:51","date_gmt":"2022-03-31T21:03:51","guid":{"rendered":"https:\/\/simplestartnutrition.com\/?p=842"},"modified":"2022-03-31T21:05:37","modified_gmt":"2022-03-31T21:05:37","slug":"time-to-start-thinking-about-fiber-how-to-boost-your-intake-and-make-it-work-to-your-advantage","status":"publish","type":"post","link":"https:\/\/simplestartnutrition.com\/?p=842","title":{"rendered":"Time to Start Thinking about Fiber:\u00a0 How to Boost your Intake and Make it Work to your Advantage\u00a0"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"842\" class=\"elementor elementor-842\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-23167f29 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"23167f29\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-6f21e64d\" data-id=\"6f21e64d\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-5ec6664 elementor-widget elementor-widget-theme-post-title elementor-page-title elementor-widget-heading\" data-id=\"5ec6664\" data-element_type=\"widget\" data-widget_type=\"theme-post-title.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Time to Start Thinking about Fiber:\u00a0 How to Boost your Intake and Make it Work to your Advantage\u00a0<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bc415e4 elementor-widget elementor-widget-theme-post-featured-image elementor-widget-image\" data-id=\"bc415e4\" data-element_type=\"widget\" data-widget_type=\"theme-post-featured-image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"300\" height=\"169\" src=\"https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2022\/03\/Time-to-Start-Thinking-about-Fiber-How-to-Boost-your-Intake-and-Make-it-Work-to-your-Advantage.png?fit=300%2C169&amp;ssl=1\" class=\"attachment-medium size-medium wp-image-843\" alt=\"bowl of various nuts and blueberries\" srcset=\"https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2022\/03\/Time-to-Start-Thinking-about-Fiber-How-to-Boost-your-Intake-and-Make-it-Work-to-your-Advantage.png?w=1640&amp;ssl=1 1640w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2022\/03\/Time-to-Start-Thinking-about-Fiber-How-to-Boost-your-Intake-and-Make-it-Work-to-your-Advantage.png?resize=300%2C169&amp;ssl=1 300w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2022\/03\/Time-to-Start-Thinking-about-Fiber-How-to-Boost-your-Intake-and-Make-it-Work-to-your-Advantage.png?resize=1024%2C577&amp;ssl=1 1024w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2022\/03\/Time-to-Start-Thinking-about-Fiber-How-to-Boost-your-Intake-and-Make-it-Work-to-your-Advantage.png?resize=768%2C433&amp;ssl=1 768w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2022\/03\/Time-to-Start-Thinking-about-Fiber-How-to-Boost-your-Intake-and-Make-it-Work-to-your-Advantage.png?resize=1536%2C865&amp;ssl=1 1536w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2022\/03\/Time-to-Start-Thinking-about-Fiber-How-to-Boost-your-Intake-and-Make-it-Work-to-your-Advantage.png?w=1280&amp;ssl=1 1280w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-23ca751f elementor-widget elementor-widget-text-editor\" data-id=\"23ca751f\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\n<p class=\"wp-block-paragraph\">I\u2019m sure you\u2019ve heard the word fiber tossed around before.\u00a0 Maybe you\u2019ve been told to get more fiber in your diet by your doctor, your friend, your Aunt\u2019s neighbor\u2019s hairdresser&#8230;\u00a0 Perhaps you\u2019ve seen \u201chigh in fiber\u201d advertised on the front of your favorite cereal box.\u00a0 But how much do you need, are you getting enough, what does it even do?\u00a0 Great questions! Let\u2019s dive in.<\/p>\n\n<p class=\"wp-block-paragraph\"><strong><em>Wait, what exactly is fiber anyway?<\/em><\/strong><\/p>\n\n<p class=\"wp-block-paragraph\">The quick answer:\u00a0 It\u2019s a type of carbohydrate found in plants.\u00a0 The long answer: Dietary fiber, sometimes called roughage, includes the parts of plant foods your body can&#8217;t digest or absorb. Fiber is commonly classified as soluble, which dissolves in water to form a gel-like material, or insoluble, which doesn&#8217;t dissolve and promotes the movement of food through your GI tract.\u00a0 The amount of insoluble vs soluble fiber varies in different foods, so your best bet is to eat a wide variety of plant based foods.<\/p>\n\n<p class=\"wp-block-paragraph\"><strong><em>So, where do I find it?<\/em><\/strong><\/p>\n\n<p class=\"wp-block-paragraph\">Easy- plants!\u00a0 That includes: whole grains, nuts and seeds, and of course fruits and vegetables.<\/p>\n\n<p class=\"wp-block-paragraph\">More specifically:<\/p>\n\n<ul class=\"wp-block-list\">\n<li>Soluble fiber is found in oats, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables<\/li>\n<li>Insoluble fiber is found in nuts, beans, vegetables, and whole grains<\/li>\n<\/ul>\n\n<p class=\"wp-block-paragraph\"><strong><em>That\u2019s all well and good, but what\u2019s fiber going to do for me?<\/em><\/strong><\/p>\n\n<p class=\"wp-block-paragraph\">There is tons of research out there on fiber and what it can help with, so see if any of these resonate with you:<\/p>\n\n<ul class=\"wp-block-list\">\n<li><em>Lowers blood glucose<\/em>&#8211; Specifically soluble fiber helps slow down the absorption of sugar, while insoluble fiber can help reduce your risk of developing type 2 diabetes<\/li>\n<li><em>Lowers cholesterol levels<\/em>&#8211; Soluble fiber has been found to help lower your LDL (your bad cholesterol).\u00a0 Ever see the heart on the Cheerios box? \u00a0 That\u2019s why.<\/li>\n<li><em>Lowers blood pressure<\/em>&#8211; Research showed increasing fiber in the diet resulted in a decrease in both systolic and diastolic blood pressure readings.<\/li>\n<li><em>Promotes regular bowel movements<\/em>&#8211; Constipation is your gut\u2019s worst enemy. Fiber helps soften the stool making it easier to pass, while also bulking the stool helping to prevent diarrhea.<\/li>\n<li><em>Maintains gut health<\/em>&#8211; Fiber reduces the risk of hemorrhoids and diverticulosis (small pouches in the GI tract that can become inflamed- not very pleasant).<\/li>\n<li><em>Helps prevent cancer<\/em>&#8211; Specifically breast and colon cancer.<\/li>\n<li><em>Reduces excessive calorie intake<\/em>&#8211; Fiber helps fill you up and slows down digestion keeping you fuller longer.<\/li>\n<li><em>Supports your immune system<\/em>&#8211; The bacteria in your gut feeds primarily on fiber. The more fiber you take in, the healthier your gut microbiome, which is a major site of immune activity and the production of antimicrobial proteins.\u00a0<\/li>\n<\/ul>\n\n<p class=\"wp-block-paragraph\"><strong><em>Ok, I\u2019m in, How much fiber do I need?<\/em><\/strong><\/p>\n\n<p class=\"wp-block-paragraph\">Women should aim for about 25 grams of fiber per day, while men should target about 38 grams, or 14 grams for every 1,000 calories.\u00a0 It\u2019s best to get a rough estimate of how much you\u2019re currently getting, since most Americans are only clocking in about 15-16 grams per day, and then see how much you need to add.\u00a0 A quick guestimate is 3 grams for each serving of fruits, vegetables, or whole grains (whole grain bread, brown rice, quinoa, etc).\u00a0 Anything with a label will tell you exactly how much fiber is in there.\u00a0 Add it all up, and see what it looks like for the day.\u00a0 For example:<\/p>\n\n<p class=\"wp-block-paragraph\">Breakfast: 1 cup Cheerios (3g), milk (0g), 1 banana (3g)<\/p>\n\n<p class=\"wp-block-paragraph\">Lunch:\u00a0 Shorti Italian Hoagie from Wawa (0g), bag of chips (0g)<\/p>\n\n<p class=\"wp-block-paragraph\">Dinner: Chicken (0g), 1 cup green beans (4g), \u00be cup brown rice (3)<\/p>\n\n<p class=\"wp-block-paragraph\">Snack:\u00a0 Apple with 2 ounces of cheese (3g)<\/p>\n\n<p class=\"wp-block-paragraph\">Total Fiber:\u00a0 16g- short by 9 grams if you\u2019re a woman, or 22 grams if you\u2019re a man<\/p>\n\n<p class=\"wp-block-paragraph\">Here is a list of some common foods that contain fiber (3 grams or more per serving) to help you figure out about how much you\u2019re taking in each day.<\/p>\n\n<figure class=\"wp-block-table\">\n<table>\n<tbody>\n<tr>\n<td>Fruits and Vegetables<\/td>\n<td>Fiber (grams)<\/td>\n<td>Grains\/Nuts\/Seeds<\/td>\n<td>Fiber (grams)<\/td>\n<\/tr>\n<tr>\n<td>Apple (medium)<\/td>\n<td>3<\/td>\n<td>Barley, cooked (1 cup)<\/td>\n<td>6<\/td>\n<\/tr>\n<tr>\n<td>Avocado (\u00bd)<\/td>\n<td>5<\/td>\n<td>Beans, average all (\u00bd cup)<\/td>\n<td>7<\/td>\n<\/tr>\n<tr>\n<td>Banana (medium)<\/td>\n<td>3<\/td>\n<td>Bran Flakes (1 cup)<\/td>\n<td>7<\/td>\n<\/tr>\n<tr>\n<td>Blackberries\/Raspberries (1 cup)<\/td>\n<td>8<\/td>\n<td>Bran Muffin (1 small)<\/td>\n<td>3<\/td>\n<\/tr>\n<tr>\n<td>Blueberries (1 cup)<\/td>\n<td>4<\/td>\n<td>Brown Rice (1 cup)<\/td>\n<td>4<\/td>\n<\/tr>\n<tr>\n<td>Broccoli\/Cauliflower (1 cup)<\/td>\n<td>3<\/td>\n<td>Cheerios ( 1 cup)<\/td>\n<td>3<\/td>\n<\/tr>\n<tr>\n<td>Brussel Sprouts (1 cup)<\/td>\n<td>4<\/td>\n<td>Chia seeds (1 ounce)<\/td>\n<td>10<\/td>\n<\/tr>\n<tr>\n<td>Carrots (1 cup)<\/td>\n<td>4<\/td>\n<td>Flaxseeds (3 tbsp)<\/td>\n<td>7<\/td>\n<\/tr>\n<tr>\n<td>Corn (1 cup)<\/td>\n<td>5<\/td>\n<td>Lentils (\u00bd cup)<\/td>\n<td>8<\/td>\n<\/tr>\n<tr>\n<td>Eggplant (1 cup)<\/td>\n<td>3<\/td>\n<td>Nuts, average all (1 ounce)<\/td>\n<td>3<\/td>\n<\/tr>\n<tr>\n<td>Green beans (1 cup)<\/td>\n<td>4<\/td>\n<td>Oatmeal, cooked (1 cup)<\/td>\n<td>4<\/td>\n<\/tr>\n<tr>\n<td>Green peas (1 cup)<\/td>\n<td>9<\/td>\n<td>Peanuts (\u00bc cup)<\/td>\n<td>3<\/td>\n<\/tr>\n<tr>\n<td>Kiwi (1 large)<\/td>\n<td>3<\/td>\n<td>Popcorn (3 cups)<\/td>\n<td>3<\/td>\n<\/tr>\n<tr>\n<td>Nectarine (1 large)<\/td>\n<td>3<\/td>\n<td>Quinoa, cooked (1 cup)<\/td>\n<td>4<\/td>\n<\/tr>\n<tr>\n<td>Orange (1 large)<\/td>\n<td>4<\/td>\n<td>Soybean\/Edamame (\u00bd cup)<\/td>\n<td>5<\/td>\n<\/tr>\n<tr>\n<td>Pear (1 medium)<\/td>\n<td>5<\/td>\n<td>Sunflower seeds (\u00bc cup)<\/td>\n<td>3<\/td>\n<\/tr>\n<tr>\n<td>Peppers (1 cup chopped)<\/td>\n<td>3<\/td>\n<td>Wild Rice, cooked (1 cup)<\/td>\n<td>3<\/td>\n<\/tr>\n<tr>\n<td>Potato, baked (1 medium)<\/td>\n<td>4<\/td>\n<td>Wheat Tortilla (6 inch)<\/td>\n<td>3<\/td>\n<\/tr>\n<tr>\n<td>Spinach, cooked (1 cup)<\/td>\n<td>4<\/td>\n<td>Whole Wheat Bread (1 slice)<\/td>\n<td>3<\/td>\n<\/tr>\n<tr>\n<td>Strawberries (1 cup)<\/td>\n<td>3<\/td>\n<td>Whole Wheat Pasta (1 cup)<\/td>\n<td>4<\/td>\n<\/tr>\n<tr>\n<td>Sweet potato, baked (1 medium)<\/td>\n<td>4<\/td>\n<td>BONUS:<\/td>\n<td>\u00a0<\/td>\n<\/tr>\n<tr>\n<td>Sweet potato, mashed (1 cup)<\/td>\n<td>6<\/td>\n<td>Dark Chocolate (1 ounce )<\/td>\n<td>3<\/td>\n<\/tr>\n<tr>\n<td>Tomato sauce\/puree (1 cup)<\/td>\n<td>4<\/td>\n<td>\u00a0<\/td>\n<td>\u00a0<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n\n<p class=\"wp-block-paragraph\"><strong>Great, I\u2019ve got my daily intake, so I just add a bunch of foods to bump my number up?<\/strong><\/p>\n\n<p class=\"wp-block-paragraph\">Slow down, first things first, if you\u2019re going to increase your fiber intake, you absolutely must increase your water intake.\u00a0 Increasing fiber without fluid can lead to constipation as there isn\u2019t enough fluid to help move the fiber along.\u00a0 Keeping that in mind:<\/p>\n\n<p class=\"wp-block-paragraph\">Here are some helpful tips to help increase your fiber intake:<\/p>\n\n<ul class=\"wp-block-list\">\n<li>Aim for 5-9 servings of fruits and vegetables a day.\u00a0 That\u2019s the general guideline for healthy eating, but on average it will get you 15-27g of fiber\n<ul>\n<li>Aim for 2 servings of fruits or vegetables per meal<\/li>\n<\/ul>\n<\/li>\n<li>Swap white bread for whole grain bread<\/li>\n<li>Change out your cereal- ones like Shredded Wheat, Bran Flakes, Kashi, etc can double or even triple your fiber intake\u00a0<\/li>\n<li>Instead of chips or pretzels, try popcorn, swap your Ritz crackers for Triscuits.\u00a0<\/li>\n<li>Make snacks count: try carrots and hummus, snack on nuts like pistachios or almonds, dip your apple slices in peanut butter<\/li>\n<li>Try beans for dinner in place of meat (think tacos, or in pasta)<\/li>\n<\/ul>\n\n<p class=\"wp-block-paragraph\">Slowly increase the fiber in your diet over the span of a few weeks to allow your GI tract to adjust.\u00a0 Maybe one of these tips every few days, or even one a week.\u00a0 Adding fiber too quickly may cause bloating and\/or gas and that\u2019s the opposite of what we want.\u00a0 It might take a little while, but it\u2019s worth it. \u00a0<\/p>\n\n<p class=\"wp-block-paragraph\">Are you interested in increasing your fiber intake?\u00a0 We can help.\u00a0<\/p>\n\n<p class=\"wp-block-paragraph\">Email us at <a href=\"mailto:info@simplestartnutrition.com\">info@simplestartnutrition.com<\/a>\u00a0<\/p>\n\n<p class=\"wp-block-paragraph\">Stay Happy, Stay Healthy<br \/><img decoding=\"async\" data-recalc-dims=\"1\" class=\"alignnone  wp-image-643\" src=\"https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2021\/08\/image-7.png?resize=131%2C101&#038;ssl=1\" alt=\"\" width=\"131\" height=\"101\" srcset=\"https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2021\/08\/image-7.png?w=1650&amp;ssl=1 1650w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2021\/08\/image-7.png?resize=300%2C231&amp;ssl=1 300w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2021\/08\/image-7.png?resize=1024%2C789&amp;ssl=1 1024w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2021\/08\/image-7.png?resize=768%2C592&amp;ssl=1 768w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2021\/08\/image-7.png?resize=1536%2C1184&amp;ssl=1 1536w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2021\/08\/image-7.png?w=1280&amp;ssl=1 1280w\" sizes=\"(max-width: 131px) 100vw, 131px\" \/><\/p>\n\n<p class=\"wp-block-paragraph\">This blog was written by Chris Henigan MS, RD, LDN, co-founder of Simple Start Nutrition.\u00a0 For more blog posts and nutrition information follow @simplestartnutrition on Instagram and Facebook.\u00a0 Also feel free to contact us, by visiting our website (<a href=\"http:\/\/simplestartnutrition.com\/\">simplestartnutrition.com<\/a>) to schedule an appointment to discuss your nutrition related needs.\u00a0 We\u2019re here to help.<\/p>\n\n<p class=\"wp-block-paragraph\">\u00a0<\/p>\n\n<p class=\"wp-block-paragraph\">References:<\/p>\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/nutrition-and-immunity\/\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.hsph.harvard.edu\/nutritionsource\/nutrition-and-immunity\/<br \/><\/a><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/fiber\/art-20043983?p=1\">https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/fiber\/art-20043983?p=1<\/a><br \/><a href=\"https:\/\/medlineplus.gov\/dietaryfiber.html\">https:\/\/medlineplus.gov\/dietaryfiber.html<\/a><br \/><a href=\"https:\/\/www.nutrition.va.gov\/Fiber.asp\">https:\/\/www.nutrition.va.gov\/Fiber.asp<\/a><\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-79b8468 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"79b8468\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-7b85eb0\" data-id=\"7b85eb0\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7452eff elementor-post-navigation-borders-yes elementor-widget elementor-widget-post-navigation\" data-id=\"7452eff\" data-element_type=\"widget\" data-widget_type=\"post-navigation.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-post-navigation\">\n\t\t\t<div class=\"elementor-post-navigation__prev elementor-post-navigation__link\">\n\t\t\t\t<a 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