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Did you hear that fiber might help you shed some pounds and maybe live longer? It's true! Even though many of us know about fiber, we're still not getting enough. Why? We're making some easy-to-fix mistakes.
People in the Blue Zones – where folks live a long time and seem really happy – eat lots of foods full of fiber, like beans and whole grains. Some types of fiber, like the kind in psyllium husk, even help us feel full. But, most Americans aren't eating enough fiber, according to health experts.
We had a chat with Dr. Joanne Slavin, a diet expert from the University of Minnesota, to learn more. Here's what she said we're getting wrong:
1. Saying No to Carbs:
Many diet plans tell us to avoid carbs. Dr. Slavin told us that's a mistake. "People think carbs are just empty calories," she says. But fiber is also a carb. So when we skip carbs, we're missing out on fiber. Instead of avoiding all carbs, pick whole grains. Fun tip: Keeping carbs like rice in the fridge overnight can make them even better for you.
2. Thinking All Fruits Are Fiber Stars:
"People think all fruits have lots of fiber,” says Dr. Slavin. While fruits are tasty, most have little fiber. But some, like raspberries and blueberries, have more than others.
3. Just Greens in Your Salad:
A plain salad might be low in calories, but it's also low in fiber. How to fix it? Add some extras! "Toss in some chickpeas or nuts," Dr. Slavin suggests.
4. Quitting on Fiber Too Soon:
If you start eating a lot of fiber all at once, your stomach might feel funny. But don’t stop eating fiber. Dr. Slavin says to start slow and try different fiber-rich foods.
5. Picking Pills Over Real Food:
There are drinks and pills that promise to give you fiber, but natural foods are always best. It's okay to use these products sometimes, but real foods have more good stuff in them. “Go for natural sources, whether they're fresh, from a can, or frozen," says Dr. Slavin.
To wrap up, eating more fiber is a simple change that can make a big difference. Dr. Slavin reminds us that even if you can't eat perfect all the time, some fiber is always better than none. So, add some fiber-rich foods to your meals and enjoy the benefits!