On Monday, I am teaching a class to 2nd and 3rd graders about whole grains and fiber. So all week I’ve been planning activities and worksheets to try to make it something enjoyable for the kids. Somewhat ironically, today I woke up to an article from the Academy of Nutrition and Dietetics about getting more fiber, so it seems almost full circle that today you and I are going to talk about… fiber!
Fiber is a type of carbohydrate that your body can’t digest. As a result, it helps you feel fuller longer (my main message to the kiddos!) which can aid with weight loss. Additionally, fiber can help lower cholesterol and improve your bowels. All good things, right?
When you think of high fiber foods, you should think of things like whole grains (hearty bread with nuts and seeds, oatmeal, brown rice, quinoa), nuts, seeds, beans, legumes, fruits and vegetables. Our goal is to eat around 20g- 30g of fiber per day. One important thing to note is that you want to increase your fiber intake SLOWLY; if you start eating too much at once, your stomach will not be happy with you. Work on choosing one fiber rich food per meal and snack and you’ll be well on your way to reaping the benefits of fiber.
Looking for ideas on how to increase fiber intake? Check out this article from the Academy of Nutrition and Dietetics.