The Basics: Fiber
Post previously published on, and in collaboration, with E+Rose Wellness Cafe. Edited for reposting purposes.
My favorite F word…fiber! When considering a healthier diet, there is so much focus on the macronutrients: carbohydrates, protein and fat. While these components are important, the power of fiber often goes unmentioned.
What is fiber?
Fiber is indigestible carbohydrate that comes in two forms – soluble and insoluble. They are both equally beneficial and found in different food sources, so eating a variety of fiber rich foods is key.
All plant sources contain both types of fiber, however certain foods have a higher concentration of one over the other. Soluble fiber, fiber from foods that absorb water, is found in oats, nuts, beans, legumes and certain fruits and vegetables. Think of this fiber as absorbing some of the bad guys (like cholesterol!) and removing them from our system. Insoluble fiber is found in whole grains, nuts, beans, as well as fruits and vegetables. Both types of fiber play a role in satiety – making us feel full for longer — and they also keep us “regular!”
What’s the big deal?
In addition to it’s role in satiety, and subsequently weight management, fiber can help minimize your risk of heart disease, diabetes (by balancing blood sugar levels), diverticulitis and of course constipation.
How much do we need?
Most of us are consuming half (or less than) the recommended amount of fiber each day. Men and women should aim for 38+ and 25+ grams of fiber per day, respectively. A focus on fresh fruits and vegetables, whole grains, beans, legumes, nuts and seeds will lead to a diverse, fiber packed diet.
1 apple = 4g
1 cup berries = 8g
½ cup oats = 8g
1 medium sweet potato = 4g
24 almonds = 4g
As you increase your fiber intake, be sure to also increase your water consumption to prevent a back up (aka constipation!). By nature, all of the offerings at E & Rose Wellness Café are great sources of fiber because they are plant based. Check out the fiber filled, and newly revamped, Pad Thai (pictured above) with edamame, bell peppers, carrots, cabbage, mint, basil, sesame seeds and peanuts. For a sweeter fiber packed option you can DIY, try my Overnight Oats!
