Make Friends with Fiber

Having stomach issues? Are you tired often? You may need to pay more attention to your fiber intake.

"Fiber has all sorts of benefits for your health," said Dr. Mary DiOrio, medical director for the Ohio Department of Health. "While all nutrients are important for our overall health, fiber specifically supports digestive and heart health and helps keep us feeling our best!"

DiOrio said fiber boosts the digestive system by promoting regular bowel movements and slowing down the digestive process. Slower digestion reduces sugar absorption, which may lower the risk of developing Type 2 Diabetes. It also feeds the "good" bacteria in your gut, which helps regulate your immune system and reduce inflammation. Fiber can also help lower cholesterol, reduce blood pressure, and keep your heart healthy and strong.

Fiber's also known to help lower the risk of colon cancer. It adds size to stool by absorbing water, helping waste move through the colon faster and reducing the colon's exposure to cancerous materials.

Ways to Boost Your Fiber Intake

According to Stanford Lifestyle Medicine, the average American does not get their recommended daily intake of fiber. However, there are several ways to incorporate more fiber into your daily life. For example, instead of choosing regular pasta, opt for pasta made from whole wheat, quinoa, or chickpeas. Another great source of fiber is beans and lentils. Try incorporating these into more of your meals.

Some examples of foods high in fiber include:

• Grains:
  • Popcorn.
  • Whole wheat tortillas.
  • Shredded wheat cereal.

• Vegetables and Legumes:
  • Lima beans.
  • Artichokes.
  • Green peas.
  • Brussels sprouts.
  • Sweet potatoes.
  • Spinach.
  • Corn.
  • Carrots.

• Fruits:
  • Guava.
  • Raspberries.
  • Blackberries.
  • Pears.
  • Grapefruit.

When you are increasing your fiber intake, it is important to drink lots of water and take it slow so your digestive system has time to adjust.

"Fiber's our friend," said Dr. DiOrio. "It provides many benefits to boost our overall health. But before making changes to your diet, talk with your healthcare provider or a dietician to learn what is best for you and your health."

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