ROANOKE, Va. (WDBJ) – Fiber is primarily found in plant-based foods like fruits, vegetables, whole grains and legumes. It is known to aid digestion, but it also has a host of other benefits.<\/p>\n
\u201cFiber provides prebiotics, and prebiotics feed the good gut bacteria in our stomach to help them grow and flourish,\u201d said Julia Zumpano, a registered dietitian with Cleveland Clinic.<\/p>\n
Zumpano said gut health is more important now than ever, and fiber is a key component of that. She calls it the \u201cit\u201d nutrient of the year.<\/p>\n
How to increase fiber intake<\/p>\n
If you\u2019re going to increase your fiber intake, take it slow to avoid stomach distress. Begin by being mindful about how many plant-based foods you\u2019re eating in a day.<\/p>\n
\u201cWe usually say try to include 1 to 2 fiber-rich foods with each meal,\u201d Zumpano said.<\/p>\n
For breakfast, Zumpano said that could include Greek yogurt with berries topped with nuts and flaxseed, or some eggs with veggies scrambled in. She said a fiber-rich lunch could include a salad or a veggie soup. Dinner can be some sort of protein with a whole-grain and whatever veggie side you enjoy.<\/p>\n
There are fiber supplements that can provide some benefit as well, but Zumpano said it\u2019s best to get the nutrient through your diet, if possible. Fiber-rich foods can help keep you full, slow down the rate of glucose absorption in the bloodstream and help to manage weight and cholesterol.<\/p>\n
\u201cThere\u2019s so many other benefits of fiber, so if you\u2019re consistently aiming to meet your fiber needs through your diet, you\u2019re only going to maximize those benefits,\u201d Zumpano said.<\/p>\n
Zumpano said there are long-term benefits of dietary fiber as well. She said it also lowers risk of certain cancers, especially colorectal cancer, by keeping bowels regular and clean.<\/p>\n
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