Embedded Files
by Anthony Tassoni, RDN, CSOWM, LDN
Published January 16th, 2025
Fiber is an important nutrient that is often overlooked. Research shows that most Americans only consume about 10-15 grams of fiber daily which is well below recommendations. The USDA recommends women to eat 25 grams of fiber and men 38 grams daily.
Fiber is an important nutrient that is often overlooked. Research shows that most Americans only consume about 10-15 grams of fiber daily which is well below recommendations. The USDA recommends women to eat 25 grams of fiber and men 38 grams daily.
Dietary fiber comes from plants. It is essentially a part of plants that can not be absorbed. This is valuable for blunting blood sugar responses, trapping cholesterol from being absorbed and ultimately keeping us fuller for longer.
Dietary fiber comes from plants. It is essentially a part of plants that can not be absorbed. This is valuable for blunting blood sugar responses, trapping cholesterol from being absorbed and ultimately keeping us fuller for longer.
Fiber can also help increase levels of glucagon-like peptide-1 (GLP-1), a hormone that helps regulate blood sugar and appetite. The hormone GLP-1 may sound familiar as it part of many popular weight loss medications such as semaglutide (Ozempic) which mimic this hormone.
Fiber can also help increase levels of glucagon-like peptide-1 (GLP-1), a hormone that helps regulate blood sugar and appetite. The hormone GLP-1 may sound familiar as it part of many popular weight loss medications such as semaglutide (Ozempic) which mimic this hormone.
Fiber is also valuable for maintaining digestive health. Fiber can support gut health by promoting prebiotics which help probiotics in our digestive system to thrive.
Fiber is also valuable for maintaining digestive health. Fiber can support gut health by promoting prebiotics which help probiotics in our digestive system to thrive.
Foods high in fiber include:
Foods high in fiber include:
- Fruits: Apples, pears, berries, oranges, and bananas.
- Vegetables: Broccoli, carrots, Brussels sprouts, and spinach.
- Legumes: Lentils, black beans, chickpeas, and split peas.
- Whole Grains: Oats, quinoa, brown rice, and whole wheat bread/pasta.
- Nuts & Seeds: Almonds, chia seeds, flaxseeds, and sunflower seeds.
- High-Fiber Snacks: Popcorn, whole grain crackers
Be mindful when increasing your fiber intake. Take it slow! And be sure to drink plenty of fluids when doing so.
Be mindful when increasing your fiber intake. Take it slow! And be sure to drink plenty of fluids when doing so.
Are you eating enough fiber? If not, considering meeting with a registered dietitian to support your goals.
Are you eating enough fiber? If not, considering meeting with a registered dietitian to support your goals.
Page updated
Report abuse