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The F Word and Your Diet: How to Make Fiber Work for You

By HERWriter
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Ways that you can include more fiber into your diet via Unsplash

With all of the crazy eating habits that people have today, it can be hard to make sure that we include everything that we need in our diets. Fiber is one thing that people tend to miss out on when it comes to their everyday meals.

Dr. Felicia Stoler, R.D., author of “Living Skinny in Fat Genes,” says that fiber is the part of a plant that gives it structure, similar to the bones in our body.

Fiber can be broken down into two types. Soluble fibers will dissolve, which helps lower cholesterol, and is great for managing the sugar levels in your body. Insoluble fibers help move waste through your intestines.

Fiber is important in helping with the control and regularity of your digestive system. It has even been thought to help lower the risk of colon cancer.

According to Stoler, many people are missing out on this vital part of their diet because it has been more popular to eat protein. It's recommended that women have about 25 grams of fiber a day.

So how can we be sure that this happens? There are easy ways to include fiber to your diet without making huge changes to the way that you eat.

Check the Nutritional Facts

When choosing what food product would be more beneficial for you in terms of fiber, don’t depend on the wording on the label. Instead, look at the nutrition facts that are provided, and see which product simply has more dietary fiber in it per serving.

Eat the Skin

Fruits and vegetables are a great source of fiber when you make sure to eat the skin as well. Eating the skin of an apple or potato, for instance, will help you add more fiber to your diet.

Fiber supplements

If you’re wanting an easy way to add fiber to your food, try adding supplements to your food. A couple of scoops in a drink can boost your fiber intake.

Most supplements do not change the texture or taste of your food and drink, so you’re able to still enjoy them and know that you’re getting more out of the meal than you usually would.

Reviewed March 1, 2016
by Michele Blacksberg RN
Edited by Jody Smith

Interview with Dr. Felicia Stoler. 25 February 2016.

Types of Fiber and Their Health Benefits. WebMD.com. 25 February 2016.

 Dietary fibre, whole grains, and risk of colorectal cancer: systematic review and dose-response meta-analysis of prospective studies. thebmj.com. 25 February 2016.

Add a Comment2 Comments

Very true, the fruits like apple must be eaten without peeling the skin off. That is in fact most fibrous. Similarly, the parts of some veges which are usually go unused as nutritious e.g. stems of broccoli, cauliflower, greens etc.

August 27, 2016 - 7:43am

Thank you for sharing such useful information.

April 4, 2016 - 3:13am
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We value and respect our HERWriters' experiences, but everyone is different. Many of our writers are speaking from personal experience, and what's worked for them may not work for you. Their articles are not a substitute for medical advice, although we hope you can gain knowledge from their insight.

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