Fiber: a reminder that not all carbs are bad!
- megb629
- Oct 30
- 2 min read
Fiber has become a bit of a buzz word in the diet world these days and for good reason!
Eating the right amount of fiber day to day boasts many benefits from weight loss, lower LDL cholesterol levels, lower blood sugar, to lower risk of constipation and diverticulosis.
The USDA defines fiber as a non-digestible form of soluble and insoluble carbohydrate. Fiber is mostly commonly found in whole grains, fruits and vegetables, beans and legumes, nuts and seeds.
Because fiber is most prominently found in carbohydrate foods, many folks who are looking to reduce carbs in their diet may unintentionally eat less fiber than recommended. We commonly see this in many trendy diets such as keto and carnivore diets.
It is important to prioritize a well-balanced eating plan that includes fiber dense carbs at each meal, rather than simply cutting out carbohydrates.
Following a Mediterranean eating pattern can help you increase the amount of fiber you eat day to day.
It is important when making efforts to increase fiber, that you do so gradually, as to not upset your digestive tract.
A common online trend recently where one eats very large amounts of fiber per day is likely to cause gas, bloating, and changes to your normal bowel movements.
Instead of going from a low fiber diet to a very high fiber diet over night, try adding in small amounts of fiber dense foods day to day. Here are some examples of small changes that can have a big impact:
Add chia seeds to your greek yogurt at snack time
add nuts or seeds to your salad
Trade out the rice on your dinner plate for lentils.
Aim for snacks like berries or an apple + nuts or fresh-cut vegetables + hummus.
The Dietary Guidelines for Americans recommends aiming for 25-38 grams of fiber daily.
It is also recommended to drink plenty of water when eating more fiber in order to keep bowel movements regular. Generally, you should aim for at least 64 oz of water per day.
A Registered Dietitian can help you identify ways to safely follow a well-balanced, fiber dense diet.
-Devon Gardner, RDN, LD, CDCES
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