by Jeni Tackett, Registered Dietitian, Trinity Medical Center
I want to turn you on to a high fiber diet. When I shop I keep an eye out for the grams of fiber on every food label I read. Why is fiber important? High fiber diets reduce your risk of developing colon cancer. If you can’t think that long-term then you may like that high fiber diets also help with weight loss and maintenance. Fiber takes up space in your stomach and intestines and gives you a sense of fullness. Individuals who eat higher fiber diets tend to eat fewer calories during the day. The plant foods that are high in fiber are packed with nutrition.
Let’s focus on the long term benefits of a high fiber diet. Diets high in fruits and vegetables have been linked with reduction in risk of colon cancer. Diets high in processed and/or red meats are linked with higher risk of colon cancer. The American Cancer Society recommends that you eat a healthy plant-based diet including:
- Eat at least 5 servings of a variety of fruits and vegetables each day.
- Choose whole grains rather than processed (refined) grains.
- Limit your intake of processed and red meats.
- If you drink alcohol, do so in moderation (no more than 2 drinks/day for men, 1 drink/day for women)
Strive to increase the fiber in your diet every day. Encourage your children, parents, and grandparents to eat more fiber. If you look at a box of cereal, pasta, or snack food you should always check out the fiber. The best way to ensure more fiber in your diet is by eat primarily whole plant foods. The powerhouses when it comes to fiber include legumes (beans, peas, and lentils), 100% whole grains, fruits, vegetables, nuts, and seeds. Foods with zero fiber include meats, milk, cheese, and processed breads and cereals.
There are many foods out there with added fiber that are not whole foods. There are cereals, bars, and other products which have fiber added. These foods can be good additions to the diet and help you reach your high fiber diet goals, but don’t skip out on whole foods like fruits, vegetables, legumes, nuts, and seeds. Whole foods have phytochemicals, vitamins, and minerals that the processed foods often lack.
You should strive for 25-35 grams of fiber a day as an adult. Children should get their age plus 10 grams of fiber/day (a two year old should get in 12 grams/day). I often have people tell me that they eat a “toddler diet” which consists of chicken nuggets, hot dogs, and macaroni and cheese. This is a high fat, low fiber diet and shouldn’t be the mainstay of you or your children’s diet. Make sure to include whole grains, legumes, fruits, and vegetables in your children’s diet starting at a young age.
If your diet is low in fiber, you should increase high fiber foods gradually. Give your stomach and intestines a chance to adjust to your new diet. Add one high fiber food every 2-3 days until you reach your goal. Also make sure to drink plenty of fluids which will help with digestion of high fiber foods.
I gave a grocery store tour last year, and by the end of the tour everyone had caught on to my love of fiber. When asked if a snack was healthy, I would review calorie, fat, and sodium content but end my rant with, “but it doesn’t have fiber in it…” Sure a rice cake is low in fat and calories…but also low in fiber. Fiber gives you a sense of fullness and fills your stomach up without the calories. Fiber may lower your risk of developing colon cancer. Fiber is your friend.
High Fiber Foods:
| Food | Amount | Total Fiber (Grams) |
| Bran cereal | 1/3 cup | 8.6 |
| Oatmeal, cooked | 1 cup | 8.0 |
| Whole wheat pasta, cooked | ½ cup | 2.7 |
| Brown rice, cooked | ½ cup | 2.0 |
| Sweet potato, cooked | ½ cup | 3.8 |
| Potato, cooked | ½ cup | 3.0 |
| Broccoli, cooked | ½ cup | 2.4 |
| Carrots, raw | 1 medium | 2.3 |
| Raspberries | 1 cup | 3.3 |
| Apple with peel | 1 small | 2.8 |
| Raisins | ¼ cup | 3 |
| Black beans | ½ cup | 7.9 |
| Lentils | ½ cup | 5.2 |
| Chickpeas (garbanzo beans) | ½ cup | 4.3 |
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Jeni Tackett is a registered dietitian at Trinity Medical Center and the Two Rivers YMCA. Jeni majored in Nutrition and Dietetics at East Carolina University in Greenville, North Caroline. She lives East Moline with her husband, Nathan and their two children, Noah and Lily and two dogs. Jack and Lola.For a listing of all of Jeni’s blog posts on MVHNews, click here. |
