By United Supermarkets Dietitian Team
Most of us know fiber is good for us, but why? And what foods contain fiber? The good news is plenty of whole fruits, vegetables, and whole grains contain plenty of fiber, making it easy to get it into your diet. In general, the recommended amount of fiber we should get each day is about 25 grams for women and 38 grams of fiber per day for men. However, in certain conditions such as diverticulitis or bowel surgery, it may be recommended to reduce fiber intake, which is why it’s important to talk to your doctor and dietitian about this topic first.
Dietary fiber is considered to be the plant roughage of plant foods that the body cannot absorb during digestion. Since the body doesn’t break down fiber and absorb it like carbs, fats and proteins, it instead adds to the bulk of the stool which is why fiber can act as a treatment for constipation. Fiber has many other benefits as well.
There are two types of dietary fiber, soluble and insoluble. Soluble fiber dissolves and mixes with the water in our digestive tract and forms gels in the intestines. Soluble fiber is great as it can help alleviate diarrhea by slowing down the movement of food in the gut. Soluble fiber can also help lower cholesterol by binding to the bile acids in the gut (made from cholesterol) and passing them through excretion. Foods rich in soluble fiber include oats, beans, legumes, nuts and many fruits and vegetables. Insoluble fiber is important too and is found in whole wheat products, wheat bran and vegetables as well. Insoluble fiber does not dissolve in water and form gels, so instead it helps promote regular bowel movement by adding to the fecal bulk. Adequate fiber intake has been shown to lower the risk of cardiovascular disease and colon cancer.
There are many benefits to both types of fiber, especially when it comes to blood sugar control.
Foods that contain a good amount of fiber help slow down the absorption of carbohydrate in the bloodstream and help steadily raise blood sugar levels after eating instead of quickly shooting up after a high carb and low fiber snack or meal. Try incorporating more fiber into your diet by adding chia or ground flaxseed to your cereal or yogurt and choosing more whole grain products over white products like bread and crackers. Fiber is also a major aspect in satiety levels as it helps keep you feeling fuller for longer, protein and healthy fats also promote satiety so aim to include a source of each at each meal and snack.
Air Fryer Asparagus
Ingredients
- 1 Bunch Asparagus
- 1/2 tsp. Garlic Powder
- Spray Oil
- 1 Tbsp. Parmesan Cheese
Directions
1. Set airfryer to 400 degrees.
2. Cut off the ends off of the asparagus.
3. Quickly spray oil over asparagus.
4. Sprinkle garlic powder and Parmesan cheese over asparagus evenly.
5. Let cook for 7 minutes.
