Fiber Is Not Just For Seniors

I recently read an article about the advantages of fiber.  I almost didn't read it because my preconceived notion about fiber is that only seniors need to eat foods with fiber to help keep them "regular".

I was wrong.

The article in Ask the Doctor* on June 8 explains how fiber impacts health throughout your body at any age.  Foods that are high in fiber help regulate blood sugar levels,  reduce inflammation, lower rates of heart disease and cancer, and promote a full feeling after a meal.

The article indicates that the fiber we consume feeds billions of microorganisms that are in our bodies.  This environment is known a gut microbiome.  Ask the Doctors

In recent years there has been extensive research to obtain knowledge of the microbiome species and functions.  Scientific studies suggest that our gut which has over 100 trillion microbial cells can influence physiology, metabolism, nutrition and immune function. Disruption to the gut has been linked with gastrointestinal conditions such as inflammatory bowel disease and obesity. NCBI, Medical News Today

I already knew that gut microbiome health is important due to the emphasis on including probiotics in your diet.  Probiotics are in yogurt, sauerkraut and supplements.  But I was not aware that fiber also impacted gut health.

They are both important.  Probiotics provide live bacteria for your gut.  Fiber or prebiotics provide food for the bacteria.  Probiotics vs Prebiotics

Total dietary fiber intake should be 25 - 30 grams per day.  Most people consume less than half of that recommendation.   USCF Health

If you eat oats, fruit, nuts and beans it is easy to meet the daily target.  For example to consume 26.5 grams of fiber in one day your diet could include the following:

Breakfast:  1 cup of oatmeal - 4 grams fiber and 1/2 cup raspberries - 4 grams
Lunch:  Salad with 2 oz almonds - 7 grams
Snack:  1 Apple - 4 grams
Dinner:  1/2 cup black beans (with tacos) - 7.5 grams

See this link for other high fiber foods:  U.S. Dietary Guidelines (page 114)

Chia seeds are an easy way to add fiber to your diet if you cannot meet the daily fiber requirements with your typical diet.

Chia seeds are from a small green plant.  (Remember the chia pet in the terra-cotta vase?)

Chia seeds can be sprinkled on cereal, yogurt, oatmeal or smoothies.  The can added to baked goods like bread and muffins.

A 1-ounce serving of chia seeds contains 11.2 grams of fiber.  Chia seeds also have other health benefits.  They are an excellent source of omega-3 fatty acids, antioxidants, and they provide iron and calcium.  Benefits of Chia Seeds

I baked Lemon Chia Seed Muffins and they were excellent!  In addition to chia seeds the recipe includes yogurt which resulted in soft and moist muffins.  Highly recommended.  Lemon Chia Seed Muffin Recipe

I also made Overnight Blueberry Chia Seed Pudding for breakfast.  I thought that the chia seeds would thicken the milk and yogurt mixture but they they did not.  The "pudding" was watery and the chia seeds were still hard.  Not recommended.

Another way to use chia seeds is to make Lemon Energy Bites (recipe in June 27, 2018 post).

*Ask the Doctor* by Dr. Eve Glazier,  Dr. Elizabeth Ko and Dr. Robert Ashley M.D.  (6/8/2018)