Happy National Nutrition Month! This National Nutrition Month let’s dive into what fiber is and how it can benefit your health. So what exactly is fiber? Dietary fiber is a carbohydrate found in food that adds bulk to your diet. Unlike fats, proteins, and other carbohydrates fiber cannot be digested and absorbed by the body. There are many health benefits from eating enough fiber. It helps to slow down digestion of foods to help keep you full longer. Fiber helps with blood sugar spikes by slowing down absorption of foods after you eat, and helps with constipation. It can also help to lower cholesterol in the body by decreasing absorption of cholesterol in your digestive tract. The American Heart Association recommends eating at least 25-30 g of fiber per day. This may seem like a lot, but there are many ways to increase your fiber intake each day.

So where can you get fiber from? Fiber is found in fruits, vegetables, whole grains, beans, and legumes. The fiber content in each of these foods is different, but eating a variety throughout the day will help to ensure you are meeting your fiber needs. If you want to start increasing your daily fiber intake make sure to do it slowly. Adding too much fiber too fast can cause distress to your digestive system. It is best to try these tips one at a time and slowly adjust to a higher fiber diet. Also drinking plenty of water is important when increasing your fiber intake to help avoid these digestive issues.

Below are some tips on how to increase the amount of fiber in your diet:

• Adding beans to your favorite dishes such as tacos, chili, soups, and salads
• Switching your grains to whole grain such as white rice to brown rice and white bread to whole wheat bread
• Eating whole fruits as snacks throughout the day
• Adding 1 new vegetable to each meal of the day
• Trying out different whole grains as side dishes such as quinoa, barley, and wild rice
• Eat low-sodium popcorn as a snack, it is a whole grain!