A heart-to-heart about fiber
Information on fats in foods can be a bit confusing.
While it’s true that limiting foods that are high in saturated fat and including foods with “good fats” helps us keep blood vessels healthy, it is equally important to get plenty of fiber in your diet. Let’s learn about how we can change our perspective and focus on what we can add to help our heart health.
Fiber – that’s the prunes grandma eats, right? Yes! But there are many flavorful varieties of foods that can provide fiber as well.
There are two types of fiber: soluble and insoluble. Soluble fiber plays a larger role in managing blood cholesterol by acting like a sponge to help absorb it. Insoluble fiber plays a smaller but still key role supporting healthy digestion, acting like a broom to bulk stool and helps with bowel regularity.
How can I get more of these different types of fiber?
- Whole grains, oatmeal, bulghur wheat, barley, quinoa
- Fruits, especially citrus fruits
- Legumes, beans, lentils, and peas
- Seeds, especially flaxseed, chia seeds, and pumpkin seeds
Insoluble fiber provides a feeling of fullness which may aid in managing healthy body weight. We can find insoluble fiber in these foods:
- Whole grains, whole wheat breads, brown rice, quinoa
- vegetables, cauliflower, green beans, leafy greens, corn
- Skins and seeds in fruit
- Legumes and nuts
Getting the recommended average of 25 grams of fiber per day does not have to be a chore. Look at the following tips for adding extra fiber to your meals:
- Breakfast – don’t skip it! Think of each meal as an opportunity for fiber. Swap your white bread for 100% whole wheat toast, add beans to your eggs, or 1 to 2 tablespoons of chia seeds stirred into yogurt
- Lunch – vegetable or lentil soup, or half an avocado on the side of your main dish
- Snacks – portable fruit (apples / pears) or a handful of nuts
- Dinner – corn tortillas (2 grams each), brown rice, or a side of steamed broccoli. Frozen veggies are fine
A note on supplements: While convenient, pills and powders lack the macronutrients and antioxidants found in whole foods. Always prioritize "food first" and consult a doctor before starting a supplement regimen.
While fiber is a healthy "win," it is not a one-size-fits-all solution. Note that during a flare-up for those with digestive conditions like IBD (Crohn’s or ulcerative colitis) or gastroparesis, high fiber can cause severe pain or blockages. Also, increasing fiber intake too rapidly can lead to bloating, gas, and cramping. It is essential to increase intake slowly and drink plenty of water to help the fiber move through your system.
Consult a professional if you have chronic gut issues. Always speak with a health care provider or a registered dietitian before significantly changing your fiber intake.
