According to a recent study published in the Journal of Academy of Nutrition and Dietetics the daily average intake of fiber among Americans does not meet the national goals. The researchers of the study found both males and females only consumed about 16 grams of fiber per day, while current recommended intake of fiber for adults is 25-38 grams per day.
Most people are familiar with at least some of the benefits of fiber. In this particular study participants who were obese had a lower fiber intake. This finding further reinforces the theory that fiber is beneficial for weight loss and satiety. The digestion process of fiber is much longer than many other nutrients in food – therefore fiber has the potential to keep someone feeling satiated for a longer period of time. Some other note worthy benefits of fiber include normalized bowel function, improved cholesterol levels, improved blood sugar levels, and possible reduced risk of colon cancer.
Whole grains are a great way to increase your fiber intake. Here are some tips on how you can increase your whole grains while cooking and baking:
1. Use high fiber cereal or ground flaxseed meal to replace bread crumbs when cooking poultry or other foods.
2. Add 1/3 cup of quick oats to every 1 lb of ground turkey meat when making turkey burgers or turkey meatballs.
3. Replace 1/3 of flour with quick oats when baking.
4. Replace half of flour with whole wheat flour when baking.
5. Add quinoa, brown rice, barley, wheat berries, or whole grain couscous to your favorite soup or salad.
Are you meeting your daily fiber needs?!