While most fitness-minded guys obsess about protein, we ignore fiber—at our peril. Eating enough roughage is incredibly important. There is little to debate about that, despite what the hardcore carnivore crowd will tell you.
In a recent and comprehensive Lancet study of previous research, investigators from New Zealand determined that if 1,000 people transitioned from a low-fiber diet (under 15 grams per day) to a diet with higher amounts (25 to 29 grams per day), it would prevent 13 deaths and six cases of heart disease in that group of individuals. A new systematic review study published in the journal Clinical Nutrition that included a total sample size of more than 350,000 subjects found that higher consumption of total dietary fiber slashed the risk of all-cause mortality, cardiovascular-related mortality, and cancer-related mortality by more than 20%.
Its impact on longevity might be multi-pronged including improving cholesterol numbers, reducing insulin resistance, lowering inflammation, and giving our microbiome a boost. Research tells us that beneficial bacteria in your gut microbiome get more abundant and stronger when we feed them fiber. And when the micro-critters feast on it they produce compounds like short-chain fatty acids that can go on to improve certain health measures including immunity and cognitive functioning.
It’s also important to remember that by adding more roughage to your diet it’s very likely you’ll also be adding a lot of extra nutrition to your day. That’s because most high-fiber foods like vegetables are also nutrient-dense.
But here’s the kicker: A whopping 95 percent of Americans aren’t getting the amount they need, according to a study from the American Journal of Lifestyle Medicine. The Institutes of Medicine says our requirements are at least 25 grams a day for women and 38 grams for men. It’s lucky if most people get 15 grams a day. So, we need to look for ways to sneak more into our daily menu.
Luckily, you don’t have to eat like a gopher or spike your protein shakes with Metamucil to get the amount you need. All you need to do is to follow these 10 easy ways to get fiber into your diet!
Two Different Types of Dietary Fiber
There are two main types of dietary fiber that you should be aware of, both with distinct roles in the body.
Soluble Fiber
Soluble fiber is a type of fiber that absorbs water, forming a gel in the digestive tract and making stools easier to, well, push out. Because of its ability to absorb water and swell up, it helps slow down digestion leading to improved blood sugar numbers and increased feelings of fullness which can play an important role in body weight management. The viscous soluble fiber may also improve your cholesterol numbers by acting like a sponge that binds to cholesterol and fat in your food, carrying them out of your body through your stools. Legumes, some whole grains (oats, barley), fruits and seeds are reliable sources of soluble fiber.
Insoluble Fiber
Insoluble fiber is just what it sounds like—a type of roughage that will not absorb water. Instead, it adds bulk to the stool and draws water to the colon, making stools soft and easy to pass. That means it promotes bowel health and regularity. Whole grains, nuts, vegetables and some fruits (those that you eat the skin like apples and pears) are where you’ll find good amounts of insoluble fiber.
So, if you eat a good mix of plant-based foods there is a good chance you’ll nail your need for both soluble and insoluble.
10 Easy Ways To Eat More Fiber
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When making oatmeal, add: Coconut Flour
If you’re like me and breakfast oatmeal is a daily habit why not make it an even bigger fiber powerhouse while simultaneously giving it a taste of the tropics? Coconut flour is made from coconut meat that’s dried then ground into flour. It’s a shockingly great source of fiber – 5 grams in a mere 2-tablespoon serving. And it stirs well into a steamy pot of cooked oats. The gluten-free flour is also a fairly decent source of potassium to help keep blood pressure numbers in the safe range. You should also know that it has significantly less saturated fat than coconut milk and coconut oil.
When making protein shakes, add: Frozen Raspberries
Sweeten up your post-gym blender drink and bolster fiber by whizzing in subzero raspberries. A cup of this frozen sweet-tart fruit contains an impressive 6 grams of fiber, which is more than most other commonly consumed fruit. (A medium banana has a more humble 3 grams of fiber.) You’ve probably noticed that raspberries are very seedy which is why they are fiber heavyweights. As a bonus, raspberries are packed with anthocyanins, powerful antioxidants that can help lower cell damage in the body and disease-provoking inflammation.
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When making a bowl of yogurt, add: Cacao Nibs
These little dark nuggets are made by pummeling dried cacao beans into small pieces – sugar-free chocolate that is about as close to its natural form as possible. Beyond adding deep chocolate flavor and a nice crunch to a bowl of yogurt (and ice cream!), you might be surprised by the amount of fiber they deliver – about 8 grams in each 3-tablespoon serving. Cacao nibs are also a source of several essential minerals including iron, magnesium, copper and manganese. So – who knew? – these crunchy bits of chocolate can help armor-plate your health.
Choosing whole-grain or even legume-based noodles is a good first step to making pasta night a a fiber MVP. You can go one better by tossing in some green peas. Each half cup of these verdant pearls supplies upwards of 4 grams of dietary fiber to help support better gut health. You also get a little extra amount of protein as well as a solid dose of vitamin K to help promote better bone health. Frozen peas typically taste much better than canned.
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When making steak, add: Mashed Parsnips
These ghostly tubers are one of the best veggies that nobody is eating, or not eating nearly enough of. Mainly because it is one of the better fiber sources in the produce aisle. Each cup of parsnips supplies 6 grams of fiber, which is about twice as much as you’ll get from the white spuds. Notable nutrients in the underappreciated root vegetable include vitamin C, vitamin K, and folate. You can steam or roast chunks of nutty-tasting parsnip until tender and then mash with any desired seasonings for a fiber-packed side to your hunk of beef.
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When making sandwiches, add: Hummus
Forget the mayo or mustard, hummus is the sandwich spread you should be using. Yes, hummus should not be pingeonhold as just a dip. A 2-tablespoon serving of the creamed chickpeas offers up to 2 grams of fiber. That is not a huge amount, but every bit counts and it’s certainly higher than most spreads people are using for their turkey and cheese.
Pro tip: You can also use hummus to make creamy salad dressings that bring more fiber to the salad bowl.
When making meatloaf or meatballs, add: Ground Flaxseed
Flax is a great, higher-fiber alternative to bread crumbs when preparing meatloaf or meatballs. It also serves as a binder while supplying 3 grams of fiber in each 2-tablespoon serving. It’s worth noting that nearly all the carbs in flax are in the form of fiber and the seeds contain a good mixture of insoluble and soluble fiber. Flax is also a source of alpha-linolenic acid, a type of omega-3 present in certain plant foods. An analysis of data from 41 studies published in The BMJ linked a high intake of alpha-linolenic acid to a 10% lower risk of all-cause mortality, an 8% lower risk of death from cardiovascular disease, and an 11% reduced risk of death from coronary heart disease, compared with lower consumption levels.
Like other beans, these green soybeans are a surefire way to ramp up your fiber intake to help foster a more robust microbiome. Simply tossing a 1/2 cup of them with your cooked brown rice or quinoa gives you an extra 4 grams of fiber. That is certainly impressive. Other nutritional highlights include a wide range of must-have micronutrients including folate, magnesium, iron, and vitamin K. Look for shelled edamame in the frozen vegetable section of supermarkets and simply boil for a few minutes until tender.
This is an effortless way to bolster the fiber content of your Sunday stack. Oat bran is made up of only the outer shell (bran layer) of the oat kernel so is especially concentrated in dietary fiber – roughly 2 grams in each tablespoon. A special type of fiber in oat bran called beta-glucan has been shown to have a positive impact on cholesterol numbers including lowering potentially troublesome LDL cholesterol. All you need to do is swap out about 25% of the flour in a pancake or waffle mix with oat bran and you’ll effortlessly boost fiber without doing much to impact flavor and texture.
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When making salads, add: Pear
Sliced pear is a way to add seasonal sweetness to a bowl of veggies and healthy amounts of additional fiber. A medium-sized pear will give you 5 grams of fiber, which is higher than that found in most apples. All that fiber makes pear a fruit worth eating to make it a little easier to zap any gut bulge. Additionally, pears are rich in pectin, a type of soluble fiber that has been suggested in research papers to have a handful of benefits, including improved gut health and immune function.
