You should average 25-30 grams of dietary fiber per day. The average American (Joe the Plumber?) averages somewhere around 11 grams per day. If I could give only one dietary recommendation to all people on a Western diet, it would be to double, or triple your total fiber intake.
Fiber is an indigestible form of carbohydrate that is contained mainly in the cellulose (stored energy) of plants. Our bodies lack the enzyme to digest cellulose, so it passes through our system. Don’t assume that this means it is unimportant.
Our digestive tract relies heavily on fiber to sweep the intestinal lining clean like a broom and add bulk to the stool. It also slows digestion, which helps us stay full longer and can therefore help reduce overall caloric consumption.* One study found that a “small reduction in dietary fiber intake over [one to two years] can have profound effects on increasing visceral adiposity”(belly fat).** In addition, fiber lowers serum cholesterol levels (specifically LDL cholesterol). An unbelievable portion of the population is on prescription medicine to lower cholesterol. It is unfortunate that doctors don’t push harder for increased fiber intake, because many studies have shown fiber’s ability to reduce cholesterol.***
As discussed in my post about bread, the introduction of refined, white flour was a crushing blow to our daily fiber intake, and therefore our health. Whole wheat products are great sources of fiber, along with:
- Oats – oatmeal, granola (beware of excess sugar)
- Almost any fruit or vegetable – especially dried fruit
- Legumes – beans, peanuts
- Nuts – almonds, pecans, walnuts
- Flaxseed – also a great omega-3 source
Insufficient fiber intake is associated with a whole slew of problems, such as overweight and obesity, constipation and/or irregular bowel movements, diverticulitis, diabetes and much more.
Focusing on high fiber intake (through food, not supplement) will essentially guarantee you a healthy diet because high fiber foods are almost always the healthiest, most nutrient dense options available. Here is a one day example menu of high fiber foods from my picture food diary:
- Fruit and granola parfait
- Whole wheat spaghetti for lunch
- Whole wheat crackers with tuna, avocado and tomato
- Vegetable, brown rice and fish stir fry
Get started on bringing your daily fiber intake up to 25-30 grams. It is important, however, to raise daily fiber intake gradually, say by 5 grams per week. If you currently eat around 10g a day, eat 15g per day for the next week, and continue until you reach 25+ (women) or 30+ (men). A sudden, dramatic increase will result in intestinal distress and a guaranteed bad day. Keeping a food journal for a few days or weeks will help you determine how much fiber you eat. If you’re not up to this, that’s okay, simply make a conscious (and earnest) effort to eat more fiber. Branching out with higher fiber foods will be a learning experience and a step towards improving your health. Spread the word to friends and family to help them feel better too!
*Lower total energy intake with high fiber breakfast
**Visceral adiposity among Latino youth
***Fiber and cholesterol
All studies are from the American Journal of Clinical Dietetics
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