Get Your Roughage

It is an established fact that whole natural foods — and in particular fruits, vegetables and grains — are the best sources of the vitamins, minerals and other nutrients the body and brain need to function at their optimum levels.

These foods promote soft-tissue maintenance and repair, help regulate hormone levels and build a strong immune system, while supporting other crucial biological functions.

They also provide fiber, an often overlooked but essential component of the diet. Fiber is an indigestible carbohydrate found naturally in many plants and grains and is best known for aiding the digestive process.

But fiber has additional benefits beyond keeping you regular.

“Fiber can aid in digestion, help maintain a healthy weight and lower the risk of heart disease, stroke and some types of cancer,” says Trista Best, a registered dietitian at Balance One Supplements. “Fiber helps regulate blood sugar levels and can improve cholesterol levels.

“It also helps keep you feeling full, reducing the chances of overeating and weight gain.”

According to the United States Department of Agriculture (USDA), a healthy intake of fiber is 14 grams for every 1,000 calories consumed. A 2,000-calorie-per-day diet should therefore include 28 grams of fiber.

“To hit your recommended amount of daily fiber, prioritize fruits and vegetables at every meal and try to choose whole grain options when you can,” says Christine Byrne, a registered dietitian and the owner of Ruby Oak Nutrition.

Byrne recommends a few simple meals that are loaded with fiber.

• Breakfast: Rolled oats with berries and peanut butter
• Lunch: A big salad with leafy greens, cherry tomatoes and avocado for fiber content, as well as cheese and salmon for protein
• Dinner: Cooked farro with carrots and parsnips, served with steak

There are plenty of quick and healthy snacks that also have a high fiber content.

“Fruits and vegetables make great fiber-rich snacks, especially when paired with other fiber-rich foods like hummus, nuts or nut butters,” Byrne says.

It is possible to have excessive fiber in the diet. That can result in stomach discomfort and potential digestive issues, according to Best.

“Some signs and symptoms of ingesting too much fiber include bloating, gas, constipation, diarrhea and abdominal cramping,” she adds. “Additionally, consuming large amounts of insoluble fiber without drinking enough water can cause fecal impaction and intestinal blockages.”

Consuming too much fiber is an issue that can potentially be resolved by drinking water, but if pain and symptoms persist, Best recommends consulting with a health care professional.

“If you think you have eaten too much fiber and are experiencing discomfort or digestive issues, it is important to stay hydrated and gradually reduce your fiber intake,” she says. “Drinking plenty of water can help soften stool and prevent constipation.”