Fantastic Fiber: The Forgotten Macronutrient As a Warfighter, you likely recognize the value of a healthy and balanced eating plan. Fueling your body with nutritious foods can support mission readiness through improved health, fitness and performance. A healthy eating plan contains many essential nutrients, and fiber is one that’s often overlooked. Fiber is a complex carbohydrate found in plants that promotes optimal body function and can help prevent certain chronic health conditions. Why Is Fiber Important? Fiber is a crucial part of any eating plan and contributes to your performance as a Warfighter. Its main roles are to regulate digestion and prevent constipation. Fiber moves through your body slowly, causing you to feel full for a longer period of time. This helps regulate your appetite and supports weight management. Consuming fiber also helps control your blood sugar and cholesterol levels, which can lower your risk of diabetes, heart disease and colon cancer. Sources of Fiber Fiber is found in plant-based foods, including fruits, vegetables and whole grains. Examples of foods with high fiber content include: Bran cereal Quinoa Beans Sweet potatoes Apples Blueberries Popcorn Chia seeds For more examples of foods high in fiber, click here. How Much Fiber Do I Need? Your fiber needs change based on your age and sex. Men need more fiber than women, and you typically need less as you get older. A good rule of thumb is to consume 14 grams (g) of fiber for every 1,000 calories consumed. Men 19-30 years old: 34 g/day 31-50 years old: 31 g/day Women 19-30 years old: 28 g/day 31-50 years old: 25 g/day How Can I Boost My Fiber Intake? Prioritize whole grains: When choosing your grains, aim for 50% or more to be whole. These grains have more fiber and nutrients than those that are more refined (e.g., brown rice versus white rice). Look for the word “whole” in the first ingredient on bread, pasta, flour, cereal, oatmeal and cracker labels. If you see “enriched” instead, that item isn’t a whole grain. Learn more about grains. Eat more fruits and veggies: Most fruits and vegetables are a good source of fiber. They also contain vitamins and minerals that are essential for peak health and performance. For the most nutrients, choose whole fruits and vegetables over more processed options (e.g., an apple versus applesauce). Juices made from fruits and vegetables often do not have fiber, though there are some exceptions. Add in legumes: Legumes are plants with pods that contain edible seeds, like beans, peas and lentils. These foods are high in fiber, protein and other important nutrients. Consider including beans or peas in your next grain bowl, soup or salad. Using chickpea or red lentil noodles for pasta is another great way to boost your legume intake. Learn more about legumes. Limit processed foods: Highly processed foods usually contain very little, if any, fiber. These products also tend to have large amounts of fat, sodium and sugar that put you at risk of various health conditions and hinder your mission readiness. Though pre-made or frozen meals may be convenient, try to prioritize less processed options whenever possible. Drastic changes to your fiber intake can cause stomach distress like cramps or bloating. If you currently consume less fiber than recommended for your age and sex, seek to gradually increase your intake each week. Make sure you’re also drinking plenty of fluids, as this helps move it through your system and reduce unpleasant side effects. Getting enough fiber is crucial to your success as a Warfighter. Though it may seem difficult, eating more fiber can start with a few simple swaps. If you’re struggling to incorporate fiber into your daily meals, visit your local nutrition clinic. ReferencesAcademy of Nutrition and Dietetics - “Easy Ways to Boost Fiber in Your Daily Diet”Centers for Disease Control and Prevention - “Fiber: The Carb That Helps You Manage Diabetes”Harvard T. H. Chan School of Public Health: The Nutrition Source - “Fiber”Medline Plus - “Fiber”U.S. Department of Agriculture and U.S. Department of Health and Human Services - “Dietary Guidelines for Americans 2020-2025”
