Our registered dietitian, Jamie, offers answers to nutrition-related questions our community have submitted over the past month.
The information shared within this blog is meant for informational purposes only and should not be received as medical advice.
If you have a question to submit, please click the button and watch for a response the following month. Before submitting a question, we invite you to visit the main page for Ask the RD and enter a keyword into the search box — your question may already be answered!
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Fiber is most often thought of in the context of bowel health. However, it is also associated with a number of other health benefits including weight maintenance, glycemic control, reduced inflammation, cholesterol reduction and heart health, and even cancer risk reduction.
Fiber is a compound found in plant foods such as whole grains, legumes, fruits, vegetables, nuts, and seeds. Since it travels through the GI tract mostly undigested and unabsorbed, it is often referred to as “roughage.”
There are two main types of fiber, soluble and insoluble. Each type works differently and provides unique benefits to our bodies.
Soluble fiber dissolves in water to form a gel-like substance in the gut. It acts to lower blood cholesterol and glucose levels.
Found in oats, barley, beans, lentils, peas, apples, pears, berries, citrus fruits, carrots, flaxseeds, chia seeds, and psyllium-containing fiber supplements.
Insoluble fiber does not dissolve in water. It acts to promote movement of stool through the GI tract by adding bulk and supporting bowel wall integrity.
Found in whole wheat flour, wheat bran, nuts, seeds, beans, and vegetables such as cauliflower, green beans, and potatoes.
The gel-like substance formed in the gut — especially soluble fiber — helps to bind cholesterol and bile acids. These bile acids are needed to break down fat from the food we eat. The gel prevents reabsorption of bile acids back into the bloodstream by trapping them in the stool. They are then excreted from the body. As these bile acids are eliminated from the body, the liver needs to pull cholesterol from the blood stream to produce more, which in turn lowers circulating LDL cholesterol levels. Soluble fiber also acts as a food source for healthy bacteria living in the gut. This “prebiotic” action of fiber being fermented into short-chain fatty acids plays a role in lowering the cholesterol production in the body.
As both forms of fiber are helpful, aim to include a variety of fiber-rich foods each day for optimal health benefits. If your diet currently lacking in fiber, start by gradually incorporating more plant foods into your routine with the goal of reaching a minimum of 25 grams of fiber per day for women and 38 grams per day for men. It is also important to stay adequately hydrated while following a high fiber eating plan to ensure smooth transit through the GI tract. Try some of these simple habits to optimize the fiber in your diet:
Choose more whole grains. Look for 5 grams of fiber per serving or more when selecting cereals, crackers, breads, and pastas. Look for “whole” grain at the top of the ingredient list of grain products.
Include colorful fruits or vegetables at each meal and snack.
Incorporate beans, lentils, and peas into your eating routine at least twice a week. Use them in salads, soups, or as snacks.
Add nuts and seeds to hot cereal, salads, bowls, and snacks
Fiber supplements such as Metamucil, Citrucel, and FiberCon may be helpful for some. However, they lack the fiber and nutrient variety that comes with whole plant foods. Focus first on the diet, then consider supplements, if needed.
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A pescatarian diet is an eating pattern that is primarily vegetarian but includes fish and seafood. This eating pattern provides high amounts of cholesterol-lowering food components such as monounsaturated fats, polyunsaturated fats, and fiber. All monounsaturated and polyunsaturated fats are thought to lower “lousy” LDL cholesterol and reduce the risk of heart disease.
Heart-healthy unsaturated fats come from non-tropical oils (olive oil, canola oil, avocado oil, etc), nuts, seeds, avocados, and fish.
Omega-3 fats are a particular form of polyunsaturated fat and are found in highest quantities in cold water fin fish (think salmon, tuna, mackerel, herring, trout) as well as walnuts, chia, flax, and hemp seeds, and soybeans.
You may also find that eating foods high in soluble fiber can reduce your cholesterol and fit within the pescatarian diet. For more about the connection between cholesterol and soluble fiber, as well as a list of soluble fiber foods, please review the previous question in this month’s blog post.
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The holiday season can be a tricky time to navigate when attempting to maintain a healthy eating plan. From candy and sweet treats to heavy holiday meals, to social gatherings and travel, it seems like temptation is everywhere you turn. The best way to stick to your goals is to have a plan that allows you to prioritize your health and wellbeing during this busy time of year.
This time of year, it is particularly important to stick to your healthy habits. Whether it’s cooking healthy meals, keeping up with your regular exercise routine, or getting adequate sleep, your health behaviors need to come first. Identify what is most important to you then get organized and plan ahead to keep yourself on track.
Be sweet savvy. Avoid over-indulging on sweet treats like Halloween candy and holiday baked goods by eating healthy and balanced meals and snacks throughout your day. Fill up on nourishing foods before indulging in small amounts of sugary items. Aim to savor just a few bites of your favorite sweet treat for optimal enjoyment without the guilt.
Swap out the saturated fat. Butter, heavy cream, cheese, and fatty meats are staples throughout the holidays. Keep things a bit lighter by using olive oil in the place of butter in your cooking, or vegetable oil or fruit purees in your baking.
Use whole milk, reduced fat milk, Greek yogurt, cottage cheese or even cashew cream instead of heavy cream, cream cheese, sour cream, or mayonnaise.
Choose leaner cuts of meat like chicken, turkey, pork loin, or fish or lean on more plant-based proteins such as beans, lentils, and tofu.
Take it easy on the charcuterie meats and cheeses and instead nosh on nuts, veggies with hummus or Greek yogurt herb dip, and seasonal fruits.
Focus on fiber. Be sure to include fiber-rich foods like veggies, fruits, whole grains, legumes, nuts and seeds at both meals and snacks to help keep you feeling full and satisfied. Incorporate more fiber into your classic holiday recipes by adding:
Roasted brussels sprouts, kale, winter squash, or sweet potatoes.
Use barley, farro, wild rice, or quinoa as part of a hearty side dish.
Add beans, lentils, or peas to homemade soups and stews.
Top salads with nuts, seeds, apples, pears, citrus fruits, or pomegranate seeds.
Rethink your drink. Drink plenty of water to keep yourself hydrated during this busy season. Choose warm drinks like tea or coffee without added sugar or flavored creamers. Keep alcohol intake in check by determining how many drinks you are planning to consume before arriving at holiday gatherings. Alternate alcoholic beverages with seltzer water or try a fun holiday mocktail instead.
Practice balance and moderation. The holiday season is a time to celebrate with family and friends. Strive to eat and drink with enjoyment, not deprivation; practice moderation and mindfulness. Beyond eating, aim to balance the demands of busy holiday obligations. Stress less by planning ahead, setting boundaries, and prioritizing your own mental and physical health by saying no when needed.
Jamie Libera, RD, LD, CCTD, is a clinical dietitian within the Providence health system. She works closely with the heart programs in offering consultations for heart failure patients, cardiac rehab patients, and serves as the nutrition consultant for Basecamp Prevention + Wellness. Jamie offers monthly nutrition-based classes and a monthly heart-healthy recipe as part of Basecamp’s free community programming.