A power nutrient your diet may be lacking

Ask people if they eat a healthy diet and many will say, “yes”.  But when you start getting specific, you find their diet may lack many nutrients.  The students in my class are often surprised to learn their diets are low in calcium and low in vitamin D.  But there is another nutrient often lacking in their diets and probably is lacking in your diet.  A dietitian noted there is a “‘power nutrient’ she eats for a longer, healthier life.” A “power nutrient” that about 95% of all Americans are lacking in their diet.  Many people hear the word ‘nutrient” and they think vitamins, minerals, or proteins, fat and carbs.  But they rarely think, “fiber”. 

Fiber – the “power nutrient” you may be lacking in your diet.

The American Society for Nutrition found that a large majority, 95% of us, have diets low in fiber.  More specifically, they reported “only 5% of men and 9% of women are getting the recommended daily amount of dietary fiber”. 

What are some health risks of low fiber intake?

Getting too little fiber increases your risk of heart disease, type 2 diabetes, stroke, hypertension, and GI disorders. 

• Heart Disease:  Ever read the box of Cheerios?  The front of the box reads: “Can help lower cholesterol as part of a heart healthy diet”.  How does eating Cheerios lower cholesterol?  It is the fiber in Cheerios, 4 grams per serving, that can bind to cholesterol and actually take it out of your body.  Oatmeal and other whole grain cereals also provide fiber. (See:  Eat more fiber for a healthy heart.)

• Eating fiber can lower your risk of type 2 diabetes.  WebMD states a large study found “that a diet high in fiber, grains and magnesium may help protect against type 2 diabetes”.  Having fiber in a meal helps lower the amount of sugar that gets into your blood after the meal because fiber slows down the emptying of the stomach.  By slowing down absorption of the food you eat, you delay the absorption of sugar (glucose) in the blood stream.  (See:  What are the best diets for diabetes?)   
• Fiber can lower one’s risk of getting colon cancer.  Foods with wheat bran are especially helpful in reducing colon cancer risk.  Think whole wheat bread, whole grain crackers which would provide some of that wheat bran.

How about fiber leading to a longer life?  Dan Buettner is considered a longevity expert.  (See: Can diet help you live longer?) He has studied areas around the world in which many people live to be 100.  In his books and on his website, he reports on the diets of those living longer lives.  One of his findings is that “About 65% of the diets in the Blue Zones is whole grains”  along with beans and starch tuber.  The grains included oats, barley, brown rice and ground corn.  

How much fiber do you need each day?

The newest Dietary Guidelines (2020-2025) recommends:

• 25 g fiber/day for females
• 38 g fiber/day for males

Unfortunately, most American diets are well below that amount ranging from only 16-19 grams a day. 

How can you increase the amount of fiber in your diet?

First, start reading food labels and look for the amount of dietary fiber in a food.  Choose bread with fiber, you can choose juice with pulp that adds some fiber.  

Second, increase fiber rich foods in your diet:

• Aim for 3 servings of whole grains a day.
• Aim for at least 5 servings of fruits and vegetables a day – and fresh is best.  An apple has fiber but applesauce can have little or no fiber.
• Eat a handful of nuts a day.  Not only does this add some good fat (omega-3 fats) but also some fiber to your day.
• Fruit – raspberries are especially good in fiber adding 8 grams of fiber per cup. 
• Avocados add about 10 grams of fiber per cup.
• Whole grain bread – Dave’s Killer Bread, 21 whole grains and seeds adds 5 grams of fiber per slice. 

A word of caution.  When increasing fiber in your diet, do it slowly, over time.  If not, you will get what my daughter calls “bubble gut” – gas, bloating and feeling quite uncomfortable.  Avoid “bubble gut” by adding whole grains, more fruit and vegetables slowly over a few weeks and not all at once.

How can you up your fiber intake?  For some ideas watch this one-minute video:  Mayo Clinic Minute:  The importance of dietary fiber.   

 

Sources:  noted , American Society of Nutrition , Cheerios , Eat more fiber for a healthy heart , study , sugar , What are the best diets for diabetes? , colon cancer , Can diet help you live longer? , Blue Zones , recommends , Dave’s Killer Bread , Mayo Clinic Minute:  The importance of dietary fiber  Image Sources:  Cheerios  , Blue zones  , Fiber