Focus on Fiber


Did you know that fiber-rich foods do way more than keep you regular?  Fueling your body with high fiber foods can help you maintain a healthy weight and prevent a variety of diseases, such as: heart disease, diabetes and diverticulitis.

What is your recommended intake? For women 50 or younger, the Institute of Medicine recommends at least 25 grams per day. For women 51 or older, the recommended amount is at least 21 grams per day.

Image result for image of high fiber foods

A few simple switches can really boost your intake:

  • Substitute a piece of whole wheat bread for white bread and gain 2 grams of fiber (double that for a sandwich!).
  • Swap 1/2 cup brown rice for white rice for an extra 2 grams of fiber.
  • Change up your pasta and gain an extra 6 grams of fiber by eating whole wheat instead of white pasta (per cup).
  • Serve up a side of beans or lentils with your meal, or toss some into your soup or salad.  A half cup (cooked) has about 7 grams of fiber.
  • Have an apple or pear and some almonds for a snack, and you will be adding another 6-7 grams of fiber.
  • Try snacking on 1/2 cup of veggies with 1/4 cup of hummus and get 6 grams of fiber.
  • Popcorn is another great snack option. Enjoy 3 cups of air-popped popcorn, for another 4 grams of filling fiber.
  • Add a new grain to your shopping list.  Try amaranth, buckwheat, barley or quinoa.

Check out this website for more ideas and information on the fiber count of popular foods:  http://www.todaysdietitian.com/newarchives/063008p28.shtml

Always remember to drink plenty of water – especially when you are increasing your fiber intake!

Jen Kim, RDN

About Jen Kim, RDN

Jennifer is a Registered Dietitian Nutritionist (RDN). She completed her Bachelor's of Science degree at the University of Illinois, and holds a Master's Degree in Business Administration (MBA) from San Diego State University. Jennifer also has a Certification in Adult Weight Management. She has worked in hospitals as a Clinical Dietitian, done obesity research and worked as a Corporate Dietitian for a national weight loss company. Jennifer is passionate about helping people live healthier lives. She believes in a balanced approach to nutrition - where all foods can fit - centered around a natural, plant-based diet. Jen lives in San Diego with her husband and two boys - where she enjoys playing soccer and tennis, hiking, playing on the beach, playing board games and shooting pool.