Kathy Kolasa: High-fiber diet has many health benefits

Q How can you tell if you are eating enough fiber? — AW, Greenville

A Aaron West is a second-year Brody medical student, spending time with the Brody nutrition professionals this summer and who is asking his patients and others if they are getting enough fiber and then giving them the following advice.

You can tally how much dietary fiber you get. Check the Nutrition Facts on your favorite foods and find out.

Dietary fiber might make you think of constipation relief, but its benefits go far beyond that. A high-fiber diet can help you feel full, maintain a healthy weight, lower cholesterol levels, control blood sugar, keep your bowel movements regular and even help you live longer.

You might be thinking, “That sounds great, but what exactly is dietary fiber, and how can I make sure I’m getting enough?” Dietary fiber, or roughage, includes parts of plant foods that pass through our bodies and can be found in foods such as fruits, vegetables, beans, whole grains and nuts. Eating a variety of fiber sources maximizes health benefits.

How much is enough? Well, this number can vary with age and other factors, but generally, aim for at least 25-30 grams of fiber per day from food sources for adults (most in eastern North Carolina get less than 12 grams) and 15-20 grams for children. If kids get too much, they fill up before getting other nutrients they need. We use the rule of thumb of age plus five. So a 10-year-old would need 15 grams.

Adding fiber to your snacks and meals is a great way to improve digestion and overall health. Fresh fruits and vegetables are rich in fiber, so add berries, apples or pears to your breakfast cereal or yogurt and include vegetables such as carrots, bell peppers and cucumbers in your salads or as a side dish.

Choose whole grain bread, brown rice, quinoa and oats. Snack on whole grain crackers or popcorn. Beans, lentils and chickpeas are fiber powerhouses and can be added to soups, stews and salads or made into a hummus dip for a healthy snack. Nuts and seeds, which are high in fiber and healthy fats, can be sprinkled on yogurt, oatmeal or salads. Almonds, walnuts and pistachios make great on-the-go snacks.

When baking, use whole grain flour and add ingredients such as oats, flaxseeds or chia seeds to muffins, cookies and breads. Some of these substitutions can go a long way in making sure you are including enough fiber in your diet.

Using these high-fiber foods is the best way to get your daily fiber, but fiber supplements are and convenient available if you have difficulty getting enough through your diet. Fiber supplements can be a convenient way to increase daily fiber intake, especially for people who struggle to consume enough through diet alone. These supplements typically come in forms like powders, capsules and chewable tablets and are readily available over-the-counter.

While fiber supplements can help with health conditions like constipation or irritable bowel syndrome, they should not replace a diet rich in whole foods. Whole foods provide not only fiber but also essential vitamins and minerals that support overall health and well-being. While increasing fiber intake is generally good for you, it’s important to do so gradually and ensure you drink enough water to prevent potential digestive discomfort. Drinking plenty of water helps fiber move through the digestive system smoothly and maintains overall hydration levels.