For Optimal Health, Increase Fiber-Rich Foods
Dietary fiber has long been touted for its digestive benefits, but the scientific research is booming on fi-ber’s ability to boost immune health and reduce risk of obesity, type 2 diabetes, cardiovascular disease and certain cancers.
Wendy Dahl, PhD, RD, researcher at the University of Florida, and David Klurfeld, PhD, National Program Leader for Human Nutrition at the U.S. Department of Agriculture, discussed the health benefits of fiber at the Food and Fiber Summit on January 28, 2014 in Washington D.C. For example, two 2013 meta-analyses pub-lished in Gastroenterology and a 2012 meta-analysis published in Annals of Oncology indicated dietary fiber is associated with lower risk for colorectal, gastric and breast cancers.
Falling Short on Fiber
“Nine out of 10 Americans are not meeting recommendations for dietary fiber,” stated Kathleen Zelman, MPH, RD director of nutrition for Web MD at the Food and Fiber Summit in Washington, D.C. in January 2014. The average American fiber intake in 2009 – 2010 was 16.2 grams per day. While this is up one gram from the previous year, intake remains far below the recommended levels of fiber: 25 grams/day for women and 38 grams/day for men.
The fiber perception gap. Wide gaps exist between perception and reality when it comes to fiber intake, ac-cording to the International Food Information Council Foundation’s 2013 Food & Health
Survey. An estimated 67 percent of people perceive they consume enough fiber, compared to 5 percent who ac-tually meet their needs. “Consumers say they’re interested in getting more fiber; they know the health benefits and say they are motivated by them. And plenty of fiber-rich foods are available in stores,” stated Carol Byrd-Bredbenner, PhD, RD, FADA, professor at Rutgers, at the Food and Fiber Summit.
Why are we falling short? Even when people choose whole grains, legumes, whole fruits and vegetables, they may not be selecting those with the highest fiber levels. Legumes—beans, dried peas, len-tils—are the fiber kings, along with whole grains. But not all grains are fiber superstars. For example, bar-ley contains twice the amount of fiber than brown rice—3 grams per one-half cup compared to 1.5 grams, respectively. Even worse is avoiding grains because of one or another fad diet du jour. “The new popu-larity of gluten-free diets also may be contributing to our fiber shortfall as people avoid fiber-rich grains,” said Leah McGrath, MS, RD, dietitian at Ingles Market, speaking at the Food and Fiber Summit.
Furthermore, berries, artichokes, and pears are among the highest fiber fruits and vegetables, but many peo-ple load up on lettuce salads, thinking they are high in fiber, when lettuce provides only .5 grams per cup.
— McKenzie Hall, RD
Gingered Farro Raspberry Salad
2 c cooked farro, cooled
½ c diced red onions
1½ c frozen unsweetened red raspberries, thawed
2 oz chopped walnuts, toasted
1 lemon, juice and zest
1½ Tbsp light soy sauce
1 Tbsp grated ginger
2 tsp canola oil
Salt and pepper, optional
- In a medium bowl, toss together farro, onions, raspberries, and walnuts.
- In a small bowl, whisk together lemon zest and juice, soy sauce, ginger, sugar, oil and salt and pepper as de-sired. Drizzle over salad and combine well.
Makes 6 servings
Nutritional Information per Serving: 153 calories, 5 g protein, 20 g carbohydrates, 9 g fat, 6 g fiber, 154 mg sodium
Recipe adapted courtesy National Processed Raspberry Council
Boost Fiber Every Day
Meeting your fiber goal is easy, just follow these tips.
- Bulk up your breakfast bowl. Stir fresh or dried fruit, flax (grind them first) or chia seeds, and nuts into your oatmeal or hot whole grain breakfast cereal for a fiber-packed breakfast.
- Keep fiber in your drinks. Rather than juicing your vegetables, which removes much of the fiber, blend whole fruits and vegetables with skins included.
- Pump up your salad. Top your lettuce with additional fiber-bonus foods, such as broccoli, peas, radishes, carrots, sunflower seeds, and beans.
- Choose fiber-rich grains. When selecting whole grain products, such as cereals, breads, side-dishes, and granola bars, choose those with at least 3 grams of fiber per serving more often.
- Go nuts. Incorporate a serving of nuts or seeds into your daily diet. Sprinkle them atop cottage cheese, yo-gurt, salads, or even casseroles.
- Use soups as a vehicle for fiber. Add beans, lentils, or whole grains to your vegetable-based soup.
- Fill at least half your plate with vegetables. Experiment with new varieties and preparation methods to make vegetables the star of your plate.
- Sweeten naturally. Turn to fresh or frozen fruit for your go-to dessert.
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