Fiber plays a key role in many different body functions. Yet, most adults in the United States only get about half of the suggested amount for daily fiber intake. The current Dietary Guidelines recommend that adults consume 22 to 34 grams of fiber each day, depending on age and sex. Fiber is mainly found in fruits, vegetables, whole grains, beans, and peas. The main functions of fiber include the following:
Controlling blood sugar—Fiber helps reduce blood sugar spikes, which is especially important for people with prediabetes or diabetes.
Heart protection—Including fiber in a healthy diet may lower cholesterol and reduce your risk of heart disease.
Maintaining digestive health— Fiber aids in a regular and healthy digestive system, reduces constipation, and may reduce your risk of colon cancer.
Feeling full—Fiber slowly works through the digestive system to help keep you feeling full for a longer time. This can also help with weight loss or weight maintenance.
There are many tasty ways to get more fiber. Eat oatmeal with nuts and berries. Pick whole grains like brown rice or whole wheat pasta and bread. Add more nonstarch veggies to meals. Include beans or peas in casseroles or soups. Choose whole fruits like apples and raspberries instead of juice.
Sources:
CDC, go.iastate.edu/7MJYMV
Academy of Nutrition and Dietetics, go.iastate.edu/X1WNIA
Dietary Guidelines for Americans, go.iastate.edu/CH0N8W