Physical activity is an important part of health and wellness. Not everyone can go to a gym, especially with a busy schedule. Thankfully, there are many other exercise options. Always check with your healthcare provider before starting a new exercise program, especially if you have any physical or health limitations.
Recommendations
For adults: at least 30 minutes a day, five days a week of moderate-intensity aerobic activity (ex. brisk walking, riding a bike, and mowing the lawn). Preferably, also with two days a week of muscle strengthening exercises (ex. Lifting weights, using resistance bands, and some forms of yoga).
For children ages 6 to 17 years old: at least 60 minutes (one hour) or more of moderate-to-vigorous intensity activity most days and at least three days a week of muscle strengthening exercises.
Download a cardio or strength training app, many of which don’t require any exercise equipment.
Exercise videos. YouTube is full of videos for cardio, muscle strengthening, yoga/stretching, and other exercises. Here are some examples from well-respected sources:
https://noahhelps.org/wp-content/uploads/2021/03/Father-Son-Exercising.jpg565847Katy Reevehttps://noahhelps.org/wp-content/uploads/2024/01/NOAH_Website_Logo_340.pngKaty Reeve2023-04-11 09:42:592023-04-12 10:08:22Exercise Options: Alternatives to the Gym
By Taylor Hoeg, MS, RDN | Registered Dietitian Nutritionist
Potatoes are the star ingredient in a wide variety of dishes. Just some of the dishes utilizing potatoes include hashbrowns, mashed potatoes, baked potatoes, potato salad, potato pancakes, potato wedges, and gnocchi. Dishes containing potatoes are served during celebrations, family gatherings and holidays. If you are anything like me, potatoes can bring a sense of nostalgia. When I think about potatoes, I think about warm summer nights, waiting out by the grill for the baked potatoes to be done. I think about various thanksgivings, and the debate my family always had about mashed potatoes vs. whipped potatoes. I think about my high school graduation party, and the happiness I felt eating my mom’s blue cheese potato salad. For many others and me, potatoes bring a sense of joy and are connected to memories. But as a dietitian, I have seen firsthand how potatoes, like many other foods, are misjudged. If potatoes are such a common food, why are they often misunderstood? To answer this question, we first must understand, what is a potato?
What is a Potato?
I am often asked, what is a potato? Is it a vegetable? Is it a carb or carbohydrate? Well, the short answer is both!
A carb or carbohydrate is defined as “a type of macronutrient found in many foods and beverages. Most carbs occur naturally in plant-based foods, such as grains”.
Potatoes fit into both categories. Potatoes are considered a tubers root vegetable, which means a potato is the thick root of the solanum tuberosum or potato plant. The tuber is used by the potato plant to store carbohydrates and nutrients. This is why the potato is high in carbohydrates and various other micronutrients.
What is in a Potato?
Potatoes have both soluble and insoluble fiber. Soluble fiber has been linked to lowering blood cholesterol and blood glucose. Insoluble fiber is bulky and moves through the digestive system, helping to maintain regular bowel movements and prevent constipation.
Potatoes are high in Vitamin C. This is a water-soluble vitamin with a variety of health benefits. Vitamin C is an antioxidant and plays an important role in preventing certain cancers, cardiovascular disease and decrease inflammation. Also, Vitamin C plays an important role in the immune system, wound healing, and the absorption of dietary iron. Potatoes are also high in potassium. This is a mineral that is needed for nearly every bodily function. Just to name a few, potassium is necessary for kidney, heart, muscle, and nerve function.
Are Potatoes Unhealthy?
For most individuals, potatoes can be part of a healthy and balanced diet. As stated previously, potatoes contain a variety of nutrients linked to health benefits.
BUT, potatoes are often linked to the sources of saturated fat they are prepared in or topped with. Potatoes are often fried to create chips or fries, cooked with butter, or topped with cheese, butter, sour cream, and bacon. While fat is a healthy part of the diet, high amounts of saturated fat can be linked to elevated cholesterol and increase the risk of heart disease. That being said, potatoes themselves are not unhealthy. So, get creative! Look for a variety of cooking methods and toppings for your potatoes.
Where Can Potatoes be Found?
For those of us living in Arizona, red skin potatoes and russet potatoes are in season from April to July. Keep an eye out for these potatoes at your local farmer’s market!
Otherwise, a variety of potatoes can be found in most grocery stores. Potatoes are grown in nearly every state in the United States. So, they are not in short supply.
Potato Recipe Ideas
Oven Roasted Potatoes and Vegetables
These potatoes can be enjoyed at breakfast, lunch and dinner! They are also delicious as leftovers.
6 servings
Time: 1 hour, 10 minutes
Ingredients:
4-6 medium russet potatoes, diced (about ½”)
1 medium zucchini, diced (about ½”)
1 large red bell peppers, diced (about ½”)
1 large yellow, diced (about ½”)
½ large red onion, diced (about ½”)
2 cloves of garlic, minced
3 Tbsp of olive oil
1/2 tsp onion powder
1/2 tsp chili powder
Salt and pepper to taste
Instructions:
Preheat oven to 400 degrees F.
Combine produce (potatoes, bell peppers, zucchini, onion, garlic) in a large bowl, with olive oil and seasoning, and combine.
Place produce on baking sheet.
Place baking sheet in oven for 45-60 minutes (or until produce is tender), stirring after 30 minutes.
Enjoy!
Blue Cheese Potato Salad
12 Servings
Time: 45 minutes
Ingredients:
Potato Salad
3 lbs. red skin potatoes, diced (about ½”)
4 tbsp olive oil
2 cloves garlic, minced
3/4 large white onion, diced
1 tbsp balsamic vinegar
Blue Cheese Dressing
1/2 cup plain Greek yogurt
1/4 cup mayonnaise (can use low fat)
5 oz blue cheese
2 tbsp sour cream
1 ½ tbsp horseradish
Pepper to taste
Instructions:
Preheat oven to 450 degrees F.
In large bowl, combine potatoes, 3 tbsp olive oil, garlic, salt and pepper.
Arrange potatoes in single layer on baking sheet, and place in oven for 35 minutes, or until potatoes are tender.
Meanwhile, in large skillet place 1 tbsp olive oil, and onions on low-medium heat for 30 minutes, stirring occasionally. After 30 minutes add balsamic vinegar. Continue cooking for 1-2 minutes, or until vinegar evaporates.
Dressing: In small bowl, combine Greek yogurt, mayonnaise, blue cheese, sour cream, horseradish, and pepper.
Lastly, combine potatoes, onions, and dressing.
Enjoy!
Have questions about your diet? Schedule an appointment with a NOAH Registered Dietitian today to help kick-start your health journey.
https://noahhelps.org/wp-content/uploads/2023/03/raw-potatoes-and-vegetables-2021-08-26-15-46-30-utc.jpg10481920Maya Woodenhttps://noahhelps.org/wp-content/uploads/2024/01/NOAH_Website_Logo_340.pngMaya Wooden2023-03-31 15:12:272023-04-11 11:10:52Let’s Talk About Potatoes
There is no one single diet or style of eating that works for all! For many, one important thing to consider when eating healthfully is honoring some of the traditions of your upbringing or family history.
This may mean preparing common meals that your family and ancestors used to eat. For others, this might mean finding new and creative ways to implement some of the food staples into your current meal choices in a new way, even by just one ingredient at a time.
Rather than focus too much on the difference between traditional diets, let’s focus more the similarities found in many of these different dietary models.
One of the leading groups that illustrates and helps us appreciate this topic is the non-profit Oldways Cultural Food Traditions.
Implementing traditional diets can be a great way to make healthful changes when one is trying to improve their health. Whether you’re interested in addressing current health concerns or trying to prevent health problems from occurring later, traditional diets can be a great model to follow.
Common Features of Different Traditional/Heritage Diets
Focus more on plant-based foods (fruits, vegetables, grains, etc.) and including a variety of different food groups (lean proteins, including fish and seafood, and legumes)
By Alexander Clabourne, RDN | Registered Dietitian
Have you ever struggled to find something healthy for lunch while at work or didn’t have enough time to meal prep? Look no further with these simple lunches that can be made in five minutes or less! Eating healthy does not need to be a complex task. It’s quite simple to incorporate nutrient dense foods in your meals in a time friendly manner. Eating healthy does not always have to include choosing fresh fruits and vegetables and making foods from scratch all the time. Frozen, canned, and dried foods are convenient and still provide the essential nutrients our bodies need. Check out these quick lunch ideas!
Bento Lunch Box
Tuna or chicken salad: Combine one 2.5 ounce can or packet of choice with 1 tbsp of mayonnaise and spices of choice. I like to use paprika, black pepper, and dried dill. If you don’t like either of these try 1 cup of Greek yogurt, soy yogurt, or low-fat cottage cheese instead.
Nuts or seeds: ¼ cup or a small handful of choice. Some good options are cashews, peanuts, walnuts, almonds, pistachios, sunflower seeds, or pumpkin seeds.
Fruit: ¼ cup dried fruit or ½ cup of canned fruit. Choose any that you like! If choosing canned or cupped fruit, try choosing varieties packed in juice and not in syrup.
Vegetables: 1 cup any variety. Quick options include baby carrots, sugar snap peas, baby bell peppers, and celery sticks.
Whole grain/whole wheat crackers: 4-6 crackers.
Asian Chicken Salad Bowl
Brown rice or wild rice: 1 cup of instant rice, ready in 60-90 seconds in the microwave.
Chicken: 3 ounces of ready to eat shredded or canned chicken. For vegan or vegetarians use 3 ounces of tofu or ½ cup of canned beans (any kind). For extra plant protein add a handful of edamame.
Salad kit: 1 cup from an Asian salad kit.
Dressing: 2 tablespoons of roasted sesame or sesame ginger dressing.
Lunch Wrap
Protein: 3 ounces of ready to eat shredded chicken or pork or 3-4 slices of reduced sodium ham or turkey. For vegans and vegetarians try seitan.
Vegetable: 1 cup from a bag of coleslaw mix.
Whole grain/whole wheat wrap: 1 pita, wrap, or tortilla.
Condiments: 1 tablespoon of low-fat mayonnaise or mustard.
Protein Grain Bowl
Protein: One 2.5 ounce can or package of chicken or tuna.
Grain: 1 bag of instant rice and lentil mix ready in 60-90 seconds or your favorite choice of grain blend.
Vegetable: ½ bag of microwavable frozen vegetables. Any kind is good! Try finding varieties without added sauces or cheeses.
Condiment: 2 tablespoons of chipotle or garlic aioli.
For further nutrition education and questions, schedule an appointment with a NOAH Registered Dietitian today!
Let’s face it, in the age of technology, there’s endless nutrition information available, making it difficult to be an informed consumer and knowing who and what to trust. Nutrition can be confusing to navigate and conflicting information from health influencers without expertise doesn’t make it any easier. Here are a few tips to help weed through what information is worth considering.
Who is the Information Coming From?
Who is the information coming from and what are their motivations? Are they requiring you to buy their specific expensive supplement or cleanse? Do they have credentials or specific training in the field that supports the information they provide? A dietitian requires a master’s degree, a supervised practice internship in the field of study, and credentialing through a national registrar. In 48 states, dietitians are also required to be licensed (Arizona and Michigan are the exceptions). A nutritionist does not require any of this.
Is There Scientific Evidence Backing the Claims They are Making?
Yes, while it is true science and nutrition are constantly changing as we learn and collect more data, making sure the information is coming from a reputable source is important for insuring its legitimacy. Ideally, the most trustworthy information should be backed by double-blind peer reviewed studies. These specific studies work to eliminate bias, so results are not influenced, and are critically evaluated and assessed by experts in the field to make sure the information is accurate.
Tailored Nutrition
Nutrition isn’t one size fits all. What works for one person may not work for you. Avoid nutrition information that offers blanket statements.
Cutting Out Entire Food Groups or Restrictive Eating Patterns
All foods fit. Be cautious of nutrition information that eliminates entire food groups or requires you to be overly restrictive with your intake. The exceptions to this are certain medical conditions or food allergies/intolerances.
Complex Arguments
Be wary of information that uses terms like “always” or “never.” As we know, science and nutrition are constantly evolving. There is room for change and exceptions.
For more help navigating the nutrition world, please visit with one of our knowledgeable friendly dietitians at NOAH! Whether it’s management of a chronic condition, coming up with snack ideas, or simply wanting to improve your eating habits, a dietitian is an expert in nutrition who can help create a personalized plan for you to help achieve your health goals.
https://noahhelps.org/wp-content/uploads/2023/02/nutrition-facts-2021-08-30-05-08-52-utc.jpg12801920Maya Woodenhttps://noahhelps.org/wp-content/uploads/2024/01/NOAH_Website_Logo_340.pngMaya Wooden2023-02-27 11:37:152023-04-11 11:13:54Weeding Through Nutrition Information
February is American Heart Month! A time to raise awareness and support for the fight against heart disease. Heart Month is a time when everyone can focus on their cardiovascular health. According to the American Heart Association, heart disease is the number one killer in the United States, and the leading cause of death worldwide. There are many risk factors that can impact your chances of developing heart disease. The National Institutes of Health (NIH) states that preventing heart disease starts with knowing what your risk factors are and what you can do to lower them. Some risk factors for heart disease include high blood pressure, high blood cholesterol, obesity, diabetes, smoking, lack of physical activity, and unhealthy eating behaviors. These risk factors can be managed or changed. Some risk factors that cannot be changed include age, sex, and family history of heart disease.
My advice:
Heart disease is often preventable when people make healthy lifestyle changes, including changes to your diet and activity level. Living a heart-healthy life involves understanding your risk factors and making positive choices to protect your heart and stay healthy. Here are some heart healthy nutrition and exercise tips:
Choose heart-healthy foods and eat a diet that is balanced with whole grains, fruits and vegetables, and lean protein sources.
Try to have at least 50% of your grain intake come from whole grains such as 100% whole wheat bread, oatmeal, brown rice, and quinoa
Aim for 1-2 cups of fruit daily
Aim for 1-3 cups of vegetables daily
Choose fat-free or low-fat dairy products when having milk, cheese, or yogurt.
Eat protein rich foods
Lean meats such as 95% lean ground beef or pork tenderloin, skinless chicken or turkey (limit red meats to one time per week)
Fish such as salmon and tuna (try to eat fish as least once per week)
Eggs
Nuts, seeds, tofu, tempeh, edamame
Legumes such as beans, lentils, and chickpeas
Incorporate foods that are high in monounsaturated and polyunsaturated fats:
Olive oil or avocado oil
Fish and seafood
Nuts and seeds
Nut and seed butters
Avocados
Aim for 30 minutes of moderate physical activity 5 days per week!
There are many different types of helpful exercise, but here are the three types that can be most effective for heart health:
Aerobic Exercise
Walking, running, swimming, playing your favorite sport such as basketball or tennis
2. Resistance Training
Working out with weights, resistance bands, or bodyweight exercises like pushups and pullups
3. Stretching, Flexibility, and Balance
Look up a stretching video online, or try yoga
Foods to limit:
Limit high sodium foods. Adults and children over the age of 14 should eat less than 2,300 mg of sodium daily.
Read food labels and choose foods that are lower in sodium. Look for low sodium, reduced sodium, or no salt added on the food label.
Try to choose fresh, whole foods whenever possible and try to avoid processed foods such as frozen meals.
Avoid the saltshaker and flavor foods with herbs and spices.
Limit saturated fats.
Saturated fat is usually found in animal-based proteins such as fatty beef, pork, and chicken skin.
It is also found in full-fat dairy products such as whole milk.
Butter, lard, coconut, and palm oils also contain saturated fats (replace with olive oil)
Avoid trans fats.
Trans fats can be found in stick margarine, shortening, processed sweets, baked goods, and some fried foods.
Avoid foods with “partially hydrogenated oil” on the ingredient list such as cookies, pastries, baked goods, biscuits, crackers, and frozen dinners.
Limit foods that are high in added sugars.
Sugar-sweetened drinks such as soda, fruit juice, sweetened coffees, and energy drinks
Sweets and desserts
Limit Alcohol
If you have any nutrition questions or need help developing a heart healthy diet plan, please reach out to one of the dietitians here at NOAH!
https://noahhelps.org/wp-content/uploads/2023/02/female-hands-hold-healthy-food-in-heart-top-view-2021-09-03-01-34-14-utc-e1676314133365.jpg11531730Maya Woodenhttps://noahhelps.org/wp-content/uploads/2024/01/NOAH_Website_Logo_340.pngMaya Wooden2023-02-13 11:50:252023-02-13 11:50:26Strategies to Live a Heart-Healthy Lifestyle
People can’t stop talking about the price and availability of eggs and we don’t blame them.
According to a report from the U.S. Bureau of Labor Statistics, the average price for a dozen eggs increased by 59% last year and doesn’t show signs of coming down anytime soon.
Luckily, if we’ve learned anything through supply shortages and rising costs in recent years, it’s how to let go of everyday staples and learn to get by with alternatives.
Finding an alternative to eggs might be easier than you think.
Aside from being fried, scrambled, poached, deviled, and chopped – a great source of flavor and protein – eggs are most often used as a recipe ingredient to help baked goods rise, thicken sauces and soups, bind dry ingredients together, and add moisture.
Egg Alternatives – Replaces one egg in a traditional recipe.
1 tbsp. plain gelatin dissolved in 1 tbsp. cold water, then add 2 tbsp. of boiling water
¼ cup mashed white or sweet potatoes
1 tbsp. ground flaxseeds (or chia seeds) and 3 tbsp. water
3 tbsp. aquafaba (liquid from canned/cooked beans)
Binding and Moistening
½ cup bananas, mashed
¼ cup unsweetened applesauce (replaces eggs, butter, and oil in traditional baking recipes or box mixes)
¼ cup canned pumpkin or squash
2 tbsp. tomato paste
¼ cup soft tofu (pureed)
¼ cup plain yogurt
3 tbsp. creamy nut butter
¼ cup buttermilk
Take inventory of which of these ingredients are floating around in your pantry or fridge, pair them up with savory or sweet recipes, and see how these egg alternatives measure up to the real thing. It might take some trial and error to find what flavor and texture works in your favorite recipes, but it sure beats the price of eggs.
Keep in mind that while these substitutions for eggs might make a recipe turn out the same, the nutritional value may differ. Eggs are a great source of protein which is essential to your diet. If you have questions about creating or maintaining a balanced diet, schedule an appointment with one of NOAH’s registered dietitians today.
https://noahhelps.org/wp-content/uploads/2023/02/preparation-for-baking-eggs-and-flour-on-white-ba-2022-06-10-08-11-22-utc.jpg12801920Maya Woodenhttps://noahhelps.org/wp-content/uploads/2024/01/NOAH_Website_Logo_340.pngMaya Wooden2023-02-07 13:21:232023-02-07 13:21:24Easy Egg Substitutes That Won’t Cost You The Farm
Appetites, like bodies, are complicated and can be affected by a huge variety of factors. It is inevitable that fluctuations in appetite will happen due to chronic medical conditions, illness, mental health issues, and certain medications. Even when we have little to no appetite, it’s crucial to give our body the energy and nourishment it requires. For short term episodes of poor appetite, here are a few creative tips you may want to check out.
Scent – A somewhat non-conventional way to increase appetite is through the nose. Often fragrant smells can remind our bodies that we haven’t eaten in a while. Popping some popcorn, baking some cookies, or even lighting some food scented candles can help.
Liquids – When low appetite makes it hard to even think about eating anything, liquids are usually the way to go. They are easier to consume, better tolerated, and feel less like we’re forcing ourselves to eat. An added bonus is that protein shakes or fruit smoothies are usually easy to prepare and can be taken on-the-go.
Downsize your meals – Smaller, more frequent meals work in a similar fashion. If you are feeling overwhelmed by the thought of a large meal, having 4-6 quick, easy to eat snacks (granola or protein bars, trail mix, a piece of fruit) can be a more realistic goal.
Enjoy a meal with someone – If possible, eat with others. We tend to eat more when we get together with friends or family.
Consume foods you enjoy – Focusing on preferred foods is another good short-term option. Eating a favorite food can be a good safety net until appetite returns to normal and more variety can be reintroduced. This can be especially helpful during times of grief, depression, and other high stress times. Eating something is always better than not eating at all.
Incorporate higher calorie options – If concerns about unintended weight loss arise, focus on incorporating calories and protein into meals/snacks that are already consumed. For example, cook with butter, use whole milk instead of skim, or add some unflavored protein powder to soups.
Listen to your body – Lastly, the two strategies that I recommend the most are eating consistently and reconnecting with our own hunger cues. Eating consistently helps our bodies feel safe (that we can be trusted to give it what it needs when it needs it) and keeps our metabolism stable. It is easier said than done as our hunger cues are often subtle. It is all too easy in our culture of busy schedules, social commitments, and lots of distractions to lose touch with the hints that we are hungry. This will usually lead to eating when we feel so hungry that we overeat.
If a low appetite persists for a long time, please check in with your NOAH provider. They can refer you to one of NOAH’s Registered Dietitians, the resident experts in nutrition science and who are conveniently located at all the NOAH clinics.
https://noahhelps.org/wp-content/uploads/2023/02/healthy-food-for-balanced-flexitarian-mediterranea-2022-02-02-03-56-49-utc.jpg12801920Maya Woodenhttps://noahhelps.org/wp-content/uploads/2024/01/NOAH_Website_Logo_340.pngMaya Wooden2023-02-01 13:15:292023-02-16 11:18:18How to Maximize Your Appetite
By Stephanie Olzinski, MS, RDN | Nutrition Supervisor
Food choices can feel difficult to make during the holiday season if you are diabetic. It’s especially hard to make good choices among a spread of options at every holiday party and get together. Taking time to make a plan before the event is a good way to avoid temptation; you’ll feel good about your choices and your body will too.
Tips to Stay on Track
Be a picky eater when choosing your foods. Scan the options first before choosing and find a balance of carbohydrates, protein, and vegetables.
Choose a smaller dinner plate. Use a plate that is 9” in diameter or smaller to combat overeating for better portion control. Avoid going back for extra helpings of carbohydrate foods like potatoes, stuffing, casseroles, and dessert.
Serve yourself non-starchy, low carbohydrate foods first as these foods won’t have a significant impact on your blood sugar. Vegetables like asparagus, green beans, carrots, leafy greens, mushrooms, and broccoli are all great low carbohydrate options.
Watch the drinks which can contain hidden calories and sugar. Opt for water, zero-calorie sparkling water, or only one glass of something special!
Stay active by taking time to walk around mingling, playing with family members, or helping to cook and prepare food.
Find substitutions for ingredients when you are preparing any food. Offer to bring a dessert that you can enjoy and know how it will fit into your other choices (ex. sugar-free pudding with cool whip, baked apples, oatmeal bars). Check out NOAH’s collection of healthy recipes for inspiration!
Don’t skip meals in anticipation of a feast! Although we want to save up our calories for a great dinner, make sure meals or snacks are still included during the day to avoid spikes in blood sugar.
Although the holiday season might seem challenging, use the tips above to make it more manageable. The holidays are more than food – they’re about seeing family and friends, playing games, and enjoying good company. Don’t get down on yourself. Making small changes is a great first step, and we’re here to help!
Learn how to manage your diabetes with the help of a NOAH dietitian. Call 480-882-4545 to schedule an appointment or request one online.
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Let’s talk about fiber. I’m sure most of us have heard that fiber is good for us – but how? It turns out that fiber can help manage and prevent many diseases.
What is Fiber?
Fiber is plant material that our bodies cannot fully digest. This means that the only food sources of fiber are plants. Vegetables, fruits, whole grains, and beans are all excellent sources of fiber. Fiber is a functional food. This means that as fiber travels through our bodies, it does different helpful jobs. But how does undigested plant material traveling through our body help improve our health?
Type 2 Diabetes
Fiber is technically a type of carbohydrate. The great news is, as stated above, we do not have the digestive tools to break it down into sugar. Instead, our stomachs break down fiber into smaller pieces. This takes a long time for our stomachs to do. Slower digestion time means that blood sugar levels will rise at a slower rate. This is great news for people who are trying to keep blood sugar levels steady. The American Diabetes Association recommends diabetics consume adequate fiber in their diets each day to help manage diabetes.
Whole grain bread, brown rice, beans, whole wheat pasta, oatmeal, popcorn, and potatoes with skins are all examples of high fiber carbohydrates.
Broccoli, carrots, onions, cauliflower, asparagus, green beans, eggplant, cucumbers, and celery are all examples of non-starchy vegetables. These vegetables do not raise blood sugar levels like potatoes and corn do. They are also packed with fiber!
High Cholesterol
Fiber may also help to lower LDL cholesterol (bad cholesterol) levels. Specifically, soluble fiber has been shown to help with this. Soluble fiber is a type of fiber that softens and grows when it comes into contact with liquid. Imagine what happens when you cook rice, oats, or dried beans – they soften and grow in size! As this thick fiber travels through your gut, it grabs some cholesterol that you ate in your meal and stops it from getting absorbed into your blood.
You can get soluble fiber into your diet by eating more lentils, beans, oats, chia seeds, fruits such as apples, oranges, and bananas, and vegetables such as brussels sprouts, carrots, and potatoes.
General Gut Health
Fiber is the main food source for the bacteria in our gut. It may not sound good to have bacteria in your gut, but in fact, these intestinal friends are necessary and help us to stay healthy. As they eat (or, rather, ferment) the fiber, they produce gas. This is why fibrous foods can sometimes cause bloating and gas! It’s important we feed them well in order to keep our gut bacteria diverse and flourishing.
According the the American Cancer Society, fiber has been linked to lowering colorectal cancer risk. It can also help to prevent polyps and diverticulitis flares. This is because the undigested plant material acts as a brush, brushing clean the lining of our intestines as it makes its way through us.
Fiber can also help regulate bowel movements. The different types of fiber – soluble and insoluble – work to change the shape and texture of our stools. Soluble fiber absorbs water and becomes thick, insoluble fiber travels unchanged throughout the body making stools more bulky in size. These two functions – viscosity and bulking – help our stools to be more regular in schedule and texture.
The great news is that most fibrous foods have a mix of both types of fiber.
Weight Loss
Higher fiber diets have been linked to weight loss. Foods that are naturally high in fiber tend to be higher in vitamins and minerals and lower in calories. Think about the difference between cheese puffs and carrots. You can eat a lot more carrots for 100 calories than cheese puffs for 100 calories. Thus, when meals are higher in fiber, you are more likely to feel fuller for longer while taking in less overall calories.
How Much Fiber Do I Need?
Adult females should get about 25g fiber per day, and males should get about 38g fiber per day (or about 14g fiber per 1,000 calories per day).
If you are looking to increase your fiber intake, consider increasing your fiber intake slowly. Going from a low fiber diet to a normal fiber diet too quickly can cause abdominal pain and bloating. Try increasing intake by 5-10 grams every few days as tolerated and remember to drink plenty of water.
Take a look at some of these higher fiber foods. Which foods can you add into your diet today?
High Fiber Foods (4 grams or more)
Food
Serving size
Grams of fiber
Artichoke
1 medium
10.3
Beans, baked, plain
1/2 cup
5.2
Beans, black
1/2 cup
7.5
Beans, kidney, canned
1/2 cup
6.9
Beans, lima
1/2 cup
6.6
Beans, navy
1/2 cup
9.5
Beans, pinto
1/2 cup
7.7
Beans, white, canned
1/2 cup
6.3
Blackberries
1/2 cup
3.8
Bulgur
1/2 cup
4.1
Cereal, high fiber, bran
1/2 cup
4-9
Chickpeas, canned
1/2 cup
5.3
Lentils
1/2 cup
7.8
Mixed vegetables, frozen
1/2 cup
4
Pear
1 medium
5.1
Peas, green, frozen
1/2 cup
4.4
Peas, split
1/2 cup
8.2
Potato, baked with skin
1 medium
4.4
Potato, sweet, baked with skin
1 medium
4.8
Quinoa
1/2 cup
5
Raspberries
1/2 cup
4
Soybeans
1/2 cup
5.1
Academy of Nutrition and Dietetics (sources: US Department of Agriculture, Agricultural Resource Service. 2008. USDA National Nutrient Database for Standard Reference, Release 20. Nutrient Data Laboratory Home Page, http://www.ars.usda.gov/ba/bhnrc/ndl; accessed November 5, 2008. Nutrition Data.com: Nutrition Facts and Information, www.nutritiondata.com; accessed April 28, 2008. American Dietetic Association, Nutrition Care Manual: Constipation Nutrition Therapy, http://cms.eatright.org; accessed June 25, 2008.)
Moderate Fiber Foods (1-3 grams)
food
serving size
grams of fiber
Banana
1 medium
3.1
Barley
1/2 cup
3
Beans, green or yellow
1/2 cup
2
Beets, canned
1/2 cup
1.5
Blueberries
1/2 cup
1.8
Bread, whole or cracked wheat, pumpernickel, rye
1 slice
2
Broccoli
1/2 cup
2.5
Brussels Sprouts
1/2 cup
2
Cabbage
1/2 cup
1.4
Carrots, frozen
1/2 cup
2.4
Carrots, raw
1/2 cup
1.6
Cauliflower
1/2 cup
2.5
Cereal, bran w/ raisins
1/2 cup
3.4
Cereal, wheat or oat
1/2 cup
2 – 4
Cherries, canned or fresh
10 cherries
1.4
Coconut, shredded
1 oz.
2.5
Corn, canned or frozen
1/2 cup
2.1
Cornbread
2″x2″ piece
1.4
Crackers, whole wheat
4 crackers
1.7
Cranberries
1/2 cup
2.6
Dates, dried
5 dates
3.3
Eggplant
1/2 cup
1.3
English muffin
1 english muffin
2
Figs, medium
1 fig
1.9
Fruit cocktail, canned
1/2 cup
1.2
Grapefruit
1/2 cup
1.4
Greens, such as turnips, beets, collards
1/2 cup
1.6-3.2
Kale, cooked
1/2 cup
1.3
Kiwi
1 medium
2.3
Melon
1 cup
1.4
Muffin, oat bran
2 oz.
2.7
Nuts, almonds
1 oz.
3.5
Nuts, pistachios, pecans, walnuts
1 oz.
2-3
Oat bran
1/2 cup
2.3
Oatmeal
1/2 cup
2
Okra
1/2 cup
2
Orange, 2 1/2″
1 orange
3.1
Papaya
1/2 papaya
2.8
Peaches, fresh or canned
1 fresh or 1/2 cup canned
1.5
Peanuts
1 oz.
1 oz.
Pears, canned
1/2 cup
1/2 cup
Peas, green, canned
1/2 cup
1/2 cup
Pineapple, fresh
1/2 cup
1.1
Plum, 2″
1 plum
1
Popcorn, air-popped
1 cup
1.2
Prune juice
1/2 cup
1.3
Prunes
5 prunes
3.5
Pumpkin, canned
1/2 cup
3.6
Raisins, seedless
1/4 cup
1.4
Rice, brown or wild
1/2 cup
1.8
Sauerkraut, canned
1/2 cup
3.4
Seeds, sunflower or pumpkin kernels
1/4 cup
1.1
Spaghetti, whole wheat
1/2 cup
3.2
Spinach, canned
1/2 cup
2.6
Spinach, frozen
1/2 cup
3.5
Squash, all varieties
1/2 cup
2.9
Strawberries
1/2 cup
1.7
Tangerine
1 tangerine
1.5
Tomato sauce, spaghetti or marinara
1/2 cup
3..3
Tomatoes, raw
1 medium
1.5
Tortilla, corn, 6″
1 tortilla
1.6
Veggie or soy patty
1 patty
3.4
Wheat germ
2 tbsp.
1.7
Academy of Nutrition and Dietetics (sources: US Department of Agriculture, Agricultural Resource Service. 2008. USDA National Nutrient Database for Standard Reference, Release 20. Nutrient Data Laboratory Home Page, http://www.ars.usda.gov/ba/bhnrc/ndl; accessed November 5, 2008. Nutrition Data.com: Nutrition Facts and Information, www.nutritiondata.com; accessed April 28, 2008. American Dietetic Association, Nutrition Care Manual: Constipation Nutrition Therapy, http://cms.eatright.org; accessed June 25, 2008.)
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https://noahhelps.org/wp-content/uploads/2022/09/The-Function-of-Fiber.jpg599599Christina Henninghttps://noahhelps.org/wp-content/uploads/2024/01/NOAH_Website_Logo_340.pngChristina Henning2022-09-22 12:38:282022-09-22 12:38:29The Function of Fiber
