Only 1 in 20 Americans gets the recommended amount of daily fiber — a shocking number that has nutritional experts up in arms. The maximum daily fiber intake for adult men is 34 grams. For adult females, the goal is set at about 28 grams. Even with all of its health benefits, most people find it difficult to get enough fiber in their diet.
Registered dietitian Lisa Valente, MS, completed her dietetic internship at Massachusetts General Hospital and earned a Master’s of Science in nutrition communications from Tufts University. She propagates the importance of fiber as a staple of any healthy diet. Reducing LDL cholesterol and lowering blood pressure additionally requires fiber, the stuff that holds a banana together. Besides lowering the risk of heart disease, it can aid weight loss. Plus, it improves insulin sensitivity, too—which all makes magnesium a key nutrient for better health.
Fiber is categorized into two types: soluble and insoluble. Soluble fiber, which dissolves in water, can help lower cholesterol levels. Insoluble fiber helps move food through the digestive tract. In addition, knowing the difference between the two can guide people in making informed food choices that best suit their dietary needs, Valente says.
Of all these food choices, whole wheat pasta is the best source of fiber over its white pasta counterpart. Valente points out, “Brown rice only has one gram more of fiber than white rice, but whole wheat pasta has significantly more than white pasta. It creates like this nice fiber-rich carbohydrate base to your dinner to add some vegetables or protein to.”
Chia seeds are another impressive fiber source that Valente loves. To highlight their versatility, she gives the tip that “I add them to oatmeal.” Before you go, she recommends trying chia seed pudding by soaking the seeds in milk or non-dairy milk and mixing in a little fruit. And then they are quite filling! In addition to their fiber, they’re a great source of omega-3 and a little protein. I like to think of them as little but powerful seeds. It’s like scoring points on a diet bingo card. So if I had to identify three, that’s a great place to start.
Fruits like berries help you reach your daily fiber goals too. “I will say frozen berries, fresh too, but frozen berries tend to be a little bit higher in fiber for a fruit,” Valente noted. And when you’re able to get them frozen, they’re just a lot more cost-effective and convenient to keep on hand. After all, they aren’t going to rot overnight. They’re great to throw into your smoothies or stir into your oatmeal or yogurt!
While the health effects of getting enough fiber are indisputable, of course everyone’s needs will be different. The optimal daily intake varies by individual, including age, sex, and health condition.
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