What a great time to be alive … because it’s National Fiber Month, y’all! We all know it’s important, but why? Let’s take a moment to dissect the letters F, I, B, E and R. Used together, they spell fiber. (They can also be used to spell bullfighter, featherbrain and zebrafish … but that’s beside the point.) There’s a whole myriad of health benefits that come from getting enough fiber into our daily diets. And National Fiber Month is a great time to start tracking it!
How Does Fiber Benefit the Body?
F is for Fullness. High-fiber foods, like legumes and brown rice, are typically more filling than their low-fiber counterparts. So, you stay full longer, which can be very helpful if you’re trying to drop a few pounds. Additionally, these high-fiber options contain less calories for more food. (mayoclinic.org) Talk about a dieting hack!
I is for Immunity. Nutrition plays a major role in your body’s ability to stave off sickness and disease. It has been cited that “Seventy percent of the immune system is located in the gut.” What we eat directly affects the good and bad bacteria in our stomachs which then affects our immune systems. An apple a day, as they say.
B is for Blood sugar. Fiber is absorbed more slowly and steadily into the body than other carbohydrates. So, it won’t cause a sudden spike in the blood sugar the way a piece of cake or a refined sugar source will. For this reason, a sufficient intake of fiber is of particular importance to those with diabetes. Just remember, bran muffin > blueberry muffin.
E is for Energy. When fiber enters the human digestive system, it creates short chain fatty acids (SCFAs), which we in turn use for energy. And for every gram of fiber we consume, we receive two calories of energy in the form of SCFAs. Is there a better reason to up your daily fiber intake? Seriously, who among us doesn’t need more energy?
R is for Regularity. Dietary fiber is both insoluble (whole grains, vegetables, etc.) and soluble (fruits, nuts, seeds, beans, etc.). The former sweeps “through your bowels to get everything out” while the latter “absorbs water” to help everything “pass smoothly through your bowels.” Yes, it’s an awkward topic, but it needed to be mentioned.
How Much Fiber Do You Need?
According to mayoclinic.org, the National Academy of Medicine gives the following daily fiber recommendations for adults.
- 21 grams for women older than age 50
- 25 grams for women aged 50 or younger
- 30 grams for men older than age 50
- 38 grams for men aged 50 or younger
How Much Fiber is in Your Food?
Almonds (1 ounce) – 3.5 grams
Apple (medium with skin) – 4.8 grams
Avocado (1/2 cup) – 5 grams
Banana (1 medium) – 3.2 grams
Broccoli, cooked (1 cup) – 5.2 grams
Corn, cooked (1 cup) – 4.0 grams
Lentils, cooked (1/2 cup) – 7.8 grams
Popcorn (3 cups) – 5.8 grams
Pumpkin seeds (1 ounce) – 5.2 grams
Sweet potato, cooked (1 cup) – 6.3 grams
These items and many more can be found here.
So, what are you waiting for? Grab some nuts and get crackin’ … literally! Happy National Fiber Month!
Michele Robert Poche