Kathy Kolasa: High-fiber diet has many health benefits

Shout out: Congrats to the Girls PCGSL 12 U softball team… the winners of the state title. Best of luck in the tournament.

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 the much of the 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 wondering, “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 like 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 like 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 like 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 (IBS), 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.

Q my daughter was introduced to the non-dairy Dilly bar on a recent beach trip with friends. She has a dairy allergy, and she was delighted to be able to have ice cream with the others. Is it healthy? — KM, Winterville

A I have a grand niece with a dairy allergy, so I am sensitive to how difficult it is to find pre-prepared foods to eat. Often the vegan substitutes are not appealing, but I understand that the Dilly bar has a great texture and flavor.

I would keep it as a special treat not part of her regular diet. You are working hard to keep her safe and healthy and there is almost nothing health-promoting about its ingredients. The filling is made with coconut whip, coconut yogurt, and vanilla protein powder, while the chocolate coating is made with dairy-free chocolate chips and coconut oil.

If you google Nutrition Facts for it you will find that it has 220 calories, not too bad for th snack or treat. Sadly, most of those calories come from fat, almost all of the fat is saturated, so not great for heart health or diabetes prevention. Using the Stoplight categories for food, I would call this a RED food — eat not often. The 28 grams of carbs are mostly from added sugar. The teeny bit of dietary fiber and protein, although positive, really don’t count for much.

Food manufacturers are responding to the vegan trend, so you may find other frozen non-dairy treats. Be sure to read the ingredient label to know if it has any coconut or coconut oil it which would likely taste great but not be the best choice for health. It’s come to my attention this week that there are many non-dairy food items using coconut oil as a major ingredient.