Fiber Facts & Fabulous Recipes

Fiber is often an unsung yet essential nutrient for all of us, especially for women in midlife.

Midlife brings physiological changes, from shifting hormones, weight gain, increases in insulin resistance, cholesterol, blood pressure, muscle and bone loss, to changes in the microbiome and increases in inflammation, all of which can elevate chronic disease risk. Getting enough fiber in your diet is an integral part of mitigating these risks.

Fiber is found in plant foods, such as colorful vegetables, fruits, whole grains, beans, legumes, nuts, and seeds. It is also available in supplement form, either as a single ingredient or in mixtures of several different kinds of fiber.

There are two kinds of fiber: soluble and insoluble fiber. Both are essential for supporting our health, and most foods contain some of each type.

• Soluble fiber dissolves in water and forms a gel-like substance, slowing digestion and potentially helping with cholesterol and blood sugar control. Examples include chia and flax seeds, lentils, beans, oats, and apples.
• Insoluble fiber does not dissolve in water and adds bulk to stool, promoting regularity and preventing constipation. Fruits and vegetables, especially the skins, are rich in insoluble fiber.

How do you know if you are eating enough fiber?
Chances are, if you are like most people, you are not eating enough fiber.

The recommended amounts are:

• 25+ grams daily for women
• 38+ grams daily for men

The best way to know if you are eating enough fiber is to track your intake for a few days. Grab a piece of paper or download a food tracking app such as Cronometer or PracticeBetter (if you are a client) and track your fiber intake for a few days. If you are eating enough, take a victory lap!

If you are not eating enough, it’s time to increase your intake. Some people can experience digestive discomfort (bloating, gas, etc.) when they increase the fiber in their diet. If this happens to you, increase your fiber intake a little more slowly and let your body get used to the increased amount. If you still have problems, something in your gut might be out of balance, and it is time to look at it more closely. Don’t forget to make sure you are well hydrated when you increase your fiber intake to keep things moving.

Resources for Adding More Fiber to Your Diet

• I created a fiber cheat sheet. You can download it here.
• Check out these high-fiber (at least 10 grams per serving), high-protein (at least 25 grams per serving), gluten-free, dairy-free, and sugar-free recipes. Many of the recipes have “notes” with great substitution suggestions. I would love to hear what you are cooking and which recipes you are going to make on repeat.
• MenoWell Bars are my favorite high-fiber energy bar (bonus: no added sugar and +/—7 grams of protein). You can purchase them online or on the MyMenoWell website, which has great blog articles about midlife nutrition and wellness. Full disclosure: I work with MenoWell. You can catch me on MenoWell’s Instagram Live monthly at noon Pacific Time, sharing tips for navigating nutrition. If you miss it live, follow @mymenowell or me @barbarasobel_nutrition for the replay.
• Summer Baked Oatmeal with Berries and Almonds is a dessert treat from NYT Cooking. The nutritional information on the recipes says 25 grams of fiber per serving. Depending on your calorie goals, you might want to go with half a serving for dessert because while the fiber count is great, the calorie count is also pretty high. You can also make this with winter fruit. https://cooking.nytimes.com/recipes/1018672-baked-oatmeal-with-berries-and-almonds.

When it comes to health, fiber is a powerhouse on the plate. If you need help figuring out how to get enough fiber into your diet and all the other nutrients we need, your gut is telling you it needs some attention, you are curious to learn how individualized one-on-one nutrition counseling could benefit you, or you are a previous client who needs a check-in or reboot, click here to book a free exploratory call and learn more about how we can work together.