When it comes to fiber, there is a lot of information floating about the internet. Some experts say that too much fiber can cause digestion issues, and others say too little of it will do the same. Wondering who to believe? The truth is that both beliefs are equally correct! While too much fiber can cause gastric upset, that's only if you drastically overdo it. Getting the right amount of fiber in your diet is essential to a healthy, functioning digestive system. If you're experiencing digestive issues, there's a pretty good chance you're not getting an adequate amount of fiber from the foods you're eating. From solving digestion problems like constipation and diarrhea to keeping you full between meals, fiber plays a significant role in your body's health.
Whether you're not getting enough fiber or simply want to learn new and creative ways you can add it to your daily routine, we're here to help. The importance of fiber is recognized now more than ever in the wellness industry. But, with this recognition comes a lot of questions. To help you better understand fiber's benefits and discover how you can incorporate it into your daily routine, our Bob's Red Mill experts have created this guide. Continue reading as we share just how easy it is to add fiber to your favorite meals.
What Is Fiber?
Before we discuss how to get more fiber in your diet, let's first better explain what fiber is and why it's so great for you. Nearly all forms of fiber are derived from plants—more specifically, fruits and vegetables. It's a carbohydrate found in the walls of the plant's cells and is not digestible by the body. If you are wondering how something unable to be digested is good for you, let us explain. Though you may not receive nutrients directly from the fiber itself, it does help you properly absorb them from other foods. Both insoluble and soluble fiber plays a prominent role in how your digestive system functions. Insoluble fiber is not dissolved by water and instead uses the water it comes in contact with to bulk up your stools. This added bulk makes it easier to pass nutrients through the digestive system and maintain regularity. Insoluble fiber is often found in whole wheat flour, nuts and beans.
Soluble fiber, however, can be dissolved by water and absorbs the water it comes in contact with. As soluble fiber absorbs water, it creates a gel-like substance that slows down the digestive process allowing your body to soak up more nutrients as foods pass by. Additionally, prebiotic soluble fiber, known as fructan and inulin, is used by the colon as a food source for good bacteria. This allows your body to produce and maintain a healthy gut biome. Soluble fiber is commonly found in plant-based foods like grains, beans and seeds.
For a Quick Boost of Fiber
For a quick boost of fiber, increase your intake of fiber-rich foods like avocado, broccoli, beans and berries. Now, if you feel like your meals are full of fiber already and still notice digestive upset, it might be a different issue at hand. Speak with a health professional about our symptoms and discuss if it's worth adding a fiber supplement to your routine. Though you don't want to overdo it, the right fiber supplement can help people not receiving an adequate amount of daily fiber.
How to Get More Fiber in Your Meals
Skip the fiber supplemented products and focus on whole foods. With fiber growing in popularity, it's become somewhat of a buzzword in the health industry. You may have noticed that many products have begun popping up on grocery store shelves claiming to be high in fiber or "fiber-fortified." We're not saying that these products are making false claims. However, it is vital to check the ingredients listed and ensure the fiber these products offer is quality. When it comes to fiber-fortified products, many of the fiber they contain has been added after processing. While these foods contain more fiber than traditional variations, they do not boast the same health benefits as foods naturally high in fiber.
Additionally, many processed foods also contain high amounts of sugar, additives and preservatives, which can quickly derail a healthy diet or meal. When adding more fiber into your daily routine, we recommend sticking with natural, whole foods and skipping the fiber-fortified ones.
Fiber-Rich Foods
To increase the amount of fiber you eat, be sure to add the following foods to your grocery list.
- Whole Grain Oats
- Barley
- Rye
- Broccoli
- Carrots
- Beans
- Peas
- Nuts
- Seeds
Work Fiber into Your Breakfast Recipes
The good news is, there's no shortage of fiber-rich foods. In fact, several plant-based foods contain high amounts of natural fiber that your body can use in various ways. When learning how to get more fiber in your daily routine, breakfast is one of the best times to do some. Filling and comforting foods like oats, quinoa and fruit are all loaded with fiber and can be used to make a satisfying breakfast dish.
A Fiber-Rich Breakfast Recipe
Need a little inspiration to get started? Here is one of our favorite fiber-filled breakfast recipes.
Overnight Steel Cut Oats
Overnight oatmeal is an excellent breakfast recipe to prepare ahead of time. If cooking skills don't run in your family, or you don't have the time to make a full plate of breakfast in the morning, then this Overnight Steel Cut Oat Recipe is an excellent way to make sure your day begins on a healthy note. A versatile and customizable breakfast dish, all of these oats' ingredients can be mixed the night beforehand. Enjoy them in the morning cold and straight from the fridge, or heat them before you head out the door. If you require some extra fiber and protein, this breakfast is a must!
Focus on Snacks That Are Rich in Fiber
If you're having a hard time working fiber into your meals, try starting with a few fiber-rich snacks. Granola bars, no-bake energy balls, and muffins are healthy and delicious snack options that can be used to sneak more fiber into your diet. Completely customizable, create these treats according to your taste preferences and turn them into a snack that you know you'll enjoy.
A Fiber-Rich Snack
To help inspire your fiber-filled snacking, we've listed one of our favorite recipes below.
Bob's High Fiber Bran Muffins
If sneaking fiber into your breakfast recipes isn't working for you, try working it into your mid-day snacks instead. Bob's Bran Muffins are an easy-to-make recipe that uses Wheat Bran and Whole Wheat Flour—two whole foods packed with fiber! Low calorie and low in fat, make these muffins to enjoy in-between meals for a lift in nutrients throughout the day.
Enjoy Fiber Filled Foods During Dinner
If you're working on incorporating more fiber into your daily routine, there's no wrong time to do so! Fiber can be enjoyed at breakfast, lunch and dinner and throughout the day. That being said, if you have a busy schedule and find yourself reaching for quick, convenient foods like smoothies and breakfast bars in the morning, be sure to set time aside to plan out a nutrient-rich dinner. While breakfast bars, smoothies and on-the-go snacks provide a healthy amount of nutrients, they don't offer the total amount you need daily. Meal prepping or planning a weekly menu can help ensure that your dinner recipes meet your health needs and provide an adequate amount of vitamins, minerals and fiber.
When planning out nutritious dinners to complete your daily intake of fiber, opt for recipes that include whole grains, vegetables, nuts and seeds. These foods contain large amounts of fiber and will ensure that your dinner is as nutritious as it is satisfying.
A Fiber-Rich Dinner Recipe
To get a head start on planning out this week's evening meals, take some inspiration from the recipe below.
Roasted Rainbow Vegetables
When your schedule fills up, it's hard to find the time to fit in healthy meals and meet all nutritional requirements. That's why we love pre-planning our dinner! By planning out and purchasing the ingredients for a meal like this Roasted Rainbow Vegetable Grain Bowl in advance, you can make sure that all your nutritional needs are met. A gorgeous multi-colored recipe, this grain bow features a bed of savory buckwheat, topped with Brussels sprouts, sweet potatoes, red onion, beets, rainbow chard and fresh avocado. This dinner recipe not only provides loads of fiber, but it's full of other essential nutrients as well!
If you're worried that your diet could use a boost in fiber, don't panic. Eating more fiber-rich food isn't as hard as it sounds. Using the tips and tricks listed in this article and following the recipes above will make hitting your daily recommended amount of fiber easy! Here at Bob's Red Mill, we care about you and your health and want to make sure that you achieve all of your wellness goals. We'd love to hear more about your favorite fiber-rich foods and recipes in the comments below. From the Bob's Red Mill family to yours, have a healthy and fiber-filled day!
