Follow a Better Choice journey to lower the fat in your favorite foods.
Less is more when it comes to added sugars. Find out how to reach your goals.
By Jennifer Patzkowsky, MS, RDN, LDN, Publix Corporate Dietitian
The current USDA Dietary Guidelines for Americans focus on the importance of eating patterns as a whole, and how foods and beverages work together to affect health. A diet with a variety of nutrient-dense foods will help you shift toward the recommended daily intake of fiber and other nutrients. As you look for foods higher in fiber, it’s important to understand the different types and sources of fiber and how they affect you.
Dietary fibers are nondigestible carbohydrates, primarily from plant foods such as grains, legumes, fruits, and vegetables. Most whole foods contain a combination of the two types of fiber, soluble and insoluble:
Supplements can be helpful for people dealing with health conditions such as constipation, diarrhea, or irritable bowel syndrome. But for most, foods are better sources of fiber because they provide a complete package with essential vitamins and minerals.
When increasing fiber in your diet, be sure to do it gradually and with plenty of fluids. Water and other beverages help to keep digestion running smoothly. If you consume more than your usual intake of fiber but not enough fluid, you may experience nausea or constipation.
A growing body of evidence suggests that fiber may help prevent chronic diseases including coronary heart disease, colorectal and other cancers, type 2 diabetes, and obesity. So, if you are in the market to fill up on fiber, try these helpful tips:
Gaining popularity among Americans, plant-based diets offer great ways to add fiber and provide many health benefits. Are you looking for ways to get more vegetables and other plant foods into your routine? Here are some ideas: