Welcome to the first episode of "Nutrition Chats with Dietitian Dianna"—your trusted source for practical and evidenced-based nutrition knowledge. Today, we’re diving into the power of fiber: why it’s essential for your health and some simple ways to add more of it to your weekly meals.

Quick Statistics

On average, children in the U.S. are meeting just 65% of their daily fiber needs. Kids aged 11 to 18 consume about 16 grams of fiber per day, falling short of the recommended 25 grams. Similarly, most adults are only getting 10–15 grams daily, far below the recommended 25–38 grams. This fiber gap highlights the need for simple, effective ways to boost intake for both kids and adults.

What is fiber?

Fiber is a type of carbohydrate found in plant-based foods that our bodies can't fully digest. Instead, it moves through the digestive system largely intact, offering a variety of health benefits along the way.

There are two main types of fiber:

Soluble Fiber: Dissolves in water to form a gel-like substance, which helps stabilize blood sugar levels and lower cholesterol. It’s found in foods like oats, beans, and apples.

Insoluble Fiber: Doesn’t dissolve in water and adds bulk to stool, promoting regular bowel movements. It’s found in foods like whole grains, nuts, and vegetables.

What are the health benefits of eating more fiber?

Meeting your daily fiber requirements provides a wide range of health benefits. It supports digestive health by reducing the risk of constipation and other GI conditions such as diverticulitis and colon cancer. A diet rich in fiber can also help lower cholesterol, improve blood sugar control, promote healthy weight management, and contribute to a longer, healthier life.

What foods are good sources of fiber?

Foods rich in fiber include:

  • Whole grains: oats, quinoa, brown rice, barley, whole-wheat bread or pasta
  • Fruits: apples, pears, berries (e.g., raspberries, blackberries, strawberries), bananas, oranges and avocados
  • Vegetables: broccoli, brussel sprouts, carrots, spinach, sweet potatoes, and leafy greens
  • Legumes: beans (black beans, kidney beans, chickpeas), peas and lentils
  • Nuts and seeds: almonds, chia seeds, flaxseed and sunflower seeds

How do we ensure we are consuming enough fiber?

To ensure you're getting enough fiber, aim for at least 3 servings of vegetables and 2 servings of fruits each day. These foods are packed with fiber and key nutrients, making it easy to increase your intake. Additionally, choose whole grains whenever possible—swap white rice for brown rice or opt for whole-grain pasta instead of regular pasta. Finally, make nuts, seeds, and legumes a part of your daily meals. Try pairing a piece of fruit with a handful of nuts for a snack or add chickpeas or beans to your salad for a delicious fiber boost.

A few easy ways to ensure we are consuming enough fiber are:

1. Start your day with a fiber-rich breakfast:

  • Add a whole piece of fruit to your breakfast
  • Top your meal with nuts or seeds like almonds, chia seeds, or flaxseeds
  • Choose whole-grain cereals such as oatmeal

2. Choose high-fiber snacks throughout the day:

  • Reach for raw veggies such as carrots, celery, or bell peppers
  • Grab a handful of nuts or seeds or popcorn
  • Enjoy a piece of whole fruit such as a banana or apple

3. Add legumes to meals:

  • Add beans to wraps or tacos
  • Toss beans, lentils, or chickpeas into salads, soups, or stews
  • Add beans into stir fry or pasta salads

4. Eat the skins of fruits and veggies

  • Keep the skins of fruits and veggies such as potatoes, cucumbers, apples, and pears for some extra fiber

5. Add fiber-rich nutrients to smoothies

  • Add chia seeds or flax seeds to your smoothies
  • Add a handful of leafy greens to your smoothies
  • Freeze some zucchini and use it as ice cubes (you won’t even taste the difference)!

Dietitian Dianna's Favorite High-Fiber Finds!

Incorporating even one or two of these tips into your weekly meals can help you and your family consume enough fiber to support optimal long-term health and well-being!