Hitting Your Daily Fiber Goal

By Tracy Olgeaty Gensler, M.S., R.D., Best Life nutritionist

If you're like most Americans, then you're probably falling short on fiber. And this deficit hits where it hurts: Your waistline. People who take in adequate amounts of fiber have an easier time losing weight and staying trim than those who don't consume enough. What's the connection between fiber and weight loss? Foods that are rich in fiber, such as many fruits, vegetables, legumes and grains, make you feel full sooner and longer than other foods—and they do so for relatively few calories.

There are two kinds of fiber—soluble and insoluble—and they work differently in the body. Soluble fiber, which dissolves in water, traps carbohydrates in your digestive system and slows absorption. This causes a slower release of sugar into the bloodstream and helps quell appetite. (Soluble fiber also binds to dietary cholesterol in the digestive tract, which helps to eliminate it before it can be absorbed. This is why oats and beans, two great sources of soluble fiber, help lower cholesterol.) Insoluble fiber, found in wheat bran, whole wheat and broccoli may hamper the absorption of dietary fat, which can help shave off a few calories from your meal. (Both types of fiber also help prevent constipation as long as you're drinking enough water; if you're following the Challenge plan, then you should be having at least 48 ounces of water a day.)

Despite all these benefits, most of us aren't coming close to hitting our daily fiber goal. The average intake of fiber each day is just 15 grams—way short of the recommended minimum 25 grams for women and 38 grams for men. Ideally, you should get a mix of soluble and insoluble fiber, but the most important thing is to make sure you hit this mark each day.

So, how can you get more fiber into your diet? Making a few simple lifestyle changes, such as the ones listed below, can easily bump up your fiber intake. Try one or more today to get your fiber fix.

• Have whole fruit instead of fruit juice.

• Serve a bean dish (such as vegetarian chili) instead of meat for dinner at least once a week.

• Toss ½ cup of beans into your salad.

• Begin your day with a high-fiber cereal that contains at least 4 grams of fiber per 100 calories.

• Avoid peeling fruits and vegetables, like apples, potatoes and pears. The skin contains a lot of fiber and other important phytonutrients.

• Choose a brand of bread that contains at least 3 grams of fiber per one-ounce slice.