10 Tips for Eating More Fiber Each Day

2016-10-03

The active role that fibers play in maintaining proper digestive system function is just one of many roles that fibers play in maintaining overall health. But we seem to be eating less and less fiber.

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Fibers are indigestible polysaccharides (which form carbohydrates) that are found in plants (fruits, vegetables, grains, and legumes). Fibers are essential to health because they may help maintain normal intestinal transit, immune system function, intestinal flora, cholesterol, etc.

There are two types of fibers: soluble fibers dissolve in water and form a "gel," while insoluble fibers do not dissolve, but swell, accelerating intestinal transit. Each type of fiber plays different, but complementary roles.

Foods rich in fiber contain both soluble and insoluble fibers, but in varying proportions. Fresh fruits, vegetables, and legumes, for example, are richer in soluble fibers, while whole grains have more insoluble fibers. It is therefore best to combine both types of fibers (consuming more soluble fiber) to meet our needs for fiber.

However, this is not as easy as it sounds and it appears that we do not consume enough fiber (about 15 g per person per day, although recommendations specify 25 to 30 g of fiber per day, 10 to 15 g of that amount as soluble fibers).

Hence, here are 10 tips for ensuring you get enough fiber.

1) Eat Fruits and Vegetables With Their Skins

Potatoes, pears, zucchini, and cucumbers - whenever you can, eat fruits and vegetables with their skins, which are rich in fiber.

Always wash fruits and vegetables thoroughly, and try to buy organic produces whenever possible.

2) Eat Fruits and Vegetables Whole

Fruits and vegetables are by definition fiber-rich foods. But they provide more fiber if you prepare them whole instead of stewed, pureed, or in a soup.

3) (Re)Discover Legumes

Lentils, chickpeas, fava beans, and split peas - legumes, are especially rich in fiber, but we too often ignore them, to our detriment.

Try to include legumes in your menu at least once a week.

4) Eat Fruits and Vegetables at Every Meal

Eating fruits and vegetables with every meal is essential for meeting needs for fiber. But it is equally essential for ensuring to get enough vitamins and minerals.

Do not forget the recommendations of the National Nutrition and Health Program: 5 fruits and vegetables per day.

5) Choose Whole Wheat Bread

Forget about white bread, and be try to buy whole wheat bread, which is rich in insoluble fibers. You can find whole wheat bread at any bakery or prepare it at home.

6) Prepare Cakes With Less-Refined Flour

Refined flour (T55) has little nutritional value as it contains very little fiber. Replace refined flour entirely or partially with semi-whole or whole flour (T150) when you prepare crepes, cakes, pies, or else (you can mix several flours).

7) Snack on Dried Fruits

Instead of reaching for fatty, sugary snacks or other foods without nutritional value, think of dried fruits (apricots, figs, pears, dates) when you feel a little hungry.

8) Mix Nuts Into Salads or Other Foods

Nuts (such as almonds) provide fiber. You can grind nuts and add them to cakes or eat them whole with cheese, fruits, and other healthy foods.

9) Try Whole Wheat Pasta and Whole Grain Rice

Paradoxically, modern supermarkets now offer more and more traditional whole wheat pastas and whole grain rice, which provide healthy amounts of fiber.