4 REASONS TO BUMP UP YOUR FIBER INTAKE

By: Megan Lautz, MS, RD, TSAC-F

Eating enough fiber has numerous health benefits, including improvements in cardiovascular health and body composition.

Without fruits, vegetables and whole grains — it can be challenging for firefighters to get enough fiber. Eating enough fiber has numerous health benefits, including improvements in cardiovascular health and body composition. Fiber is an indigestible form of carbohydrate, which means fiber does not directly provide calories. There are two types of fiber: insoluble and soluble. Insoluble fiber: does not dissolve in water. Insoluble fiber helps to prevent constipation when consumed with plenty of water.

Sources: whole grains, wheat cereals and vegetables.

Soluble Fiber: dissolves in water. Soluble fiber helps to regulate blood sugar levels and can reduce your total and LDL (“bad”) cholesterol. 

Sources: barley, oatmeal, beans, nuts, apples, berries, citrus fruit and pears.

You should aim for 25-40 grams of fiber per day. In general, plant-based foods are highest in fiber and often contain both soluble and insoluble fiber. Unfortunately, animal-based foods, such as meat and dairy, contain no fiber. Refined or processed grains are stripped of the bran (the fibrous part of the grain) during processing. This means that white bread, white rice and pastries are low in fiber, even though they are technically part of the grain family. 

FOUR REASONS TO EAT A HIGH-FIBER DIET

1) Relieve constipation

When consumed with plenty of water, dietary fiber helps to bulk up stools and makes them easier to pass. Drinking hot tea or coffee and taking a short walk may provide relief.

2) Stay fuller, longer

Fiber expands in the stomach and provides a feeling of fullness. Having a high-fiber snack before a meal or party can reduce how much you eat when out. Try a salad, instant oatmeal or a glass of Metamucil. Fiber may bind to fat in your digestive system, which can reduce how many calories are absorbed from a high-fat meal.

3) Lower your cholesterol

Cholesterol is often a concern for firefighters, considering 45 per cent of line of duty deaths are related to a cardiovascular event. Soluble fiber in oats, beans, apples and pears can help to lower your cholesterol. Soluble fiber can reduce the absorption of cholesterol into your bloodstream. You should aim for 5-10 grams or more of soluble fiber per day to reduce your LDL (“bad” cholesterol). A ½ cup bowl of oatmeal with an apple or banana would reach this goal.

4) Prevent diabetes and even out your blood glucose

Soluble fiber also helps to reduce the blood sugar spike that people with diabetes experience after eating a high-carb meal. Having protein and fiber at every meal and snack can help to even overall blood sugar and hemoglobin A1c measurements. A diet high in insoluble fiber helps to reduce your risk for diabetes.

Megan Lautz is a Registered Dietitian and Personal Trainer with a Masters in Sports Nutrition. Her consulting company RescueRD LLC is designed to help firefighters perform better, recover faster, and live longer. For more from Megan, visit @Rescue.RD on Facebook or Instagram.

Photo By Dan Counsell