Fiber, Are you getting enough?

FreeDigitalPhotos.net/Serge Bertasius Photography

FreeDigitalPhotos.net/Serge Bertasius Photography

There is no forbidden subject matter for Leslie Marie Clem, therefore we will move right along to the ever so beautiful subject of fiber.

So what exactly is fiber? (Info from the Mayo Clinic)

  • Insoluble fiber. This type of fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts and many vegetables are good sources of insoluble fiber.
  • Soluble fiber. This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.

Fiber Recommendations

Age 50 and underAge 51 and older
Men38 grams30 grams
Women25 grams21 grams

Getting your recommended fiber intake has many health benefits, including:

  • Normalizes bowel movements
  • Helps to maintain bowel integrity and health
  • Lowers cholesterol levels
  • Helps to control blood sugar levels
  • Aids in weight loss

So how often should you have a bowel movement?

According to WebMD: Depending on your diet, your age, and your daily activity, regularity can mean anything from three bowel movements a day to one every three days. Nonetheless, the longer fecal material sits in the colon, the harder the stool becomes and the more difficult it is to pass. A normal stool should not be either unusually hard or soft, and you shouldn’t have to strain unreasonably to pass it. Adequate fiber intake can help prevent constipation and loose stools 🙂

SO… I tell others how much fiber they should get in a day, but do I get enough? Am I practicing what I preach?

Today, I decided to do an investigation into my daily fiber intake. I recorded everything I ate into Livestrong.com’s food diary. It gives you a nice print out, too 🙂

Here is my in-depth analysis of what I ate today: Leslie’s Food Diary 010912

Total fiber intake: 32 grams, yay!!

For those of you that are curious what a Registered Dietitian eats on a normal day, I took pictures of my meals/snacks today! We eat normal food too, ya know?  🙂

Breakfast: Chobani Strawberry Greek Yogurt (my normal breakfast) & 8 oz of orange juice. I don’t normally have OJ for breakfast, but I’m fighting a cold and figured the extra Vitamin C couldn’t hurt 😉

Lunch: Edamame hummus (homemade recipe), Wasa crackers, cauliflower and red pepper; Hamburger patty (Laura Lean) with white cheddar cheese, avocado and mustard.

(P.S. my burger looks gross, but hey that’s what you get when you cover it with avocado and mustard)

Afternoon snack: Salad with arugula, grape tomatoes, feta, walnuts, craisins, and balsamic dressing

Pre-workout: Low fat chocolate milk… yum

Post workout/Dinner: Protein smoothie including skim milk, berries, protein powder, ground flax-seed and chia seeds.

There you have it, folks.

Do yourself a favor, and get your recommended fiber daily 🙂

2 Comments

  1. Jenna Holler says:

    Leslie! Congrats on launching your company! I absolutely love your website, especially the blog 🙂 Nice inclusion of dairy, notably chocolate milk pre-workout. It appears you are meeting your 3-Every-Day quota 😉 Good luck with everything – you are so inspiring!
    -Jenna

  2. Jenna! Thanks SO much! 🙂 I’m a firm believer in at least 3 servings of low fat dairy a day, you have a dairy lover here 🙂 Hope all is well with you! 🙂

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