How to Increase Fiber Intake

Did you leave the doctor’s office with orders to increase your fiber intake? You’re not alone.

 

According to the U.S. Department of Agriculture Dietary Guidelines for Americans, 90% of women and 97% of men do not meet recommended dietary fiber intake, which is not surprising, given that 85% of men and women don’t eat enough fruits, vegetables, and whole grains. Part of the problem is many people simply don’t know why fiber is important and how to increase their fiber intake.

 

Avocados provide fiber and are a nutrient-dense food, so naturally, we’re excited to spread the word on how fiber keeps our bodies operating smoothly. Here’s what you need to know about fiber and how to maximize it in your diet with avocados. As always, be sure to speak with your doctor before changing your diet.

 

 

What is Fiber?

Fiber is the part of the food you eat that your body cannot digest. Unlike fat, carbohydrates, protein, and nutrients like vitamins and minerals, fiber passes intact through your digestive system. It might be surprising to think about something you can’t digest as important to your health, but fiber plays many roles in your body. There are two types of fiber: soluble (dissolves in water) and insoluble (does not dissolve in water), and our bodies need both.

 

For one thing, fiber is best known for maintaining bowel health and preventing digestive problems.  According to the CDC, the insoluble fiber found in whole grains, nuts, legumes, and avocados “acts like a scrub brush, cleaning your digestive tract” by keeping everything moving smoothly and cleaning out bacteria to improve gut health and reduce your risk of colon cancer.

 

Fiber-rich diets also may reduce the risk of obesity and Type 2 diabetes. Fiber slows the absorption of sugar, and because your body can’t break down fiber, it doesn’t jolt your blood sugar levels the way other carbs can, keeping your blood sugar within an ideal range.

 

Diets with enough fiber may also reduce the risk of heart attack and stroke. Soluble fiber dissolves into water to form a gel-like substance that prevents your digestive tract from absorbing cholesterol and reduces the risk of heart disease. (Yup, avocados contain soluble fiber, too!)

 

Ways to Increase Fiber Intake

The average adult should aim to consume about 14g of fiber for every 1,000 calories of food consumed. Instead of packing all the daily fiber you need into one meal, it’s easier to make fiber-filled food choices throughout the day.

• Kick-start your day with a fiber-forward meal, like avocado toast or a fruit and veggie smoothie.
• Substitute white rice and bread for whole grains, like quinoa or wheat toast.
• When in doubt, add beans (pinto, lima, navy, you name it!) or legumes (lentils, peas) to salads, soups, stews, casseroles, etc.
• Skip prepackaged foods and snack on whole foods, such as avocado sprinkled with a bit of salt and lime, nuts and seeds, or baby carrots and celery.
• Start dinner with a salad, which may also reduce the risk of overeating.

 

It’s best to begin adding fiber to your diet slowly. A sudden increase can give you uncomfortable digestive issues like bloating, constipation, and cramps — no thanks!

 

Foods to Increase Fiber Intake

Vegetables and fruits should make up most of your dietary fiber, with beans and legumes, whole grains, nuts, and other seeds fulfilling the rest of your fiber needs.

 

Here are some foods with 3g or more fiber per serving:

• Avocado: Discover hundreds of avocado-inspired recipes in our vault!
• Green beans: We highly recommend this roasted green bean medley with avocado vinaigrette.
• Kale: Kale yeah guac, anybody?
• Artichoke: Fill up on veggies with this avocado, artichoke, and mushroom salad.
• Sweet potato: Start your day with a sweet potato avocado breakfast bowl.
• Broccoli: Don’t like steamed greens? Try this broccoli edamame crunch salad with avocado.
• Mushrooms: Try these American Heart Association-approved avocado- and spinach-stuffed mushroom bites.
• Raspberries and blueberries: Getting a dose of fiber is quick and easy with this berry-dreamin’ avocado smoothie!

 

Spread the Word on How to Increase Fiber Intake

It’s a shame most Americans don’t get enough fiber when it’s so good for our bodies. Chances are, you’re not the only one who would benefit from eating more fiber. So invite your friends and family over for guacamole and spread the word: Increasing your fiber intake can be delicious!