Fiber Is Your New BFF!

Did you know The Institute of Medicine recommends all women below the age of 50 should consume 25 grams of fiber a day and 21 grams for women who are 51 and above?! Men should consume a whopping 13 grams more putting them at 38 grams a day if 50 years old or below and 30 grams if 51 or older!

Are you consuming the recommended dietary fiber amounts listed above?

If you answered no, keep reading!


What exactly is Fiber?

What is fiber.jpg

Fiber is classified in two forms, soluble and insoluble.

Soluble Fiber dissolves in water to form a gel-like material during digestion. This process slows digestion and gives you that “full feeling” It can help lower blood cholesterol and glucose levels. Soluble Fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.

Insoluble 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, beans and vegetables, such as cauliflower, green beans and potatoes, are good sources of insoluble fiber.




Benefits of a High Fiber Diet

  1. High impact on achieving a healthy weight! High-fiber foods are filling than low-fiber foods which can help you eat less and stay satisfied longer. High-fiber foods tend to take longer to eat and to be less "energy dense," which means they have fewer calories for the same volume of food.

  2. Work towards controlling blood sugar levels. In people with diabetes, fiber- mostly soluble fiber can slow the absorption of sugar and help improve blood sugar levels. A healthy diet that includes insoluble fiber may also reduce the risk of developing type 2 diabetes.

  3. A comrade in the fight against high cholesterol. Soluble fiber may help lower total blood cholesterol levels by lowering low-density lipoprotein, or "bad," cholesterol levels. Evidence shows that foods high in fiber may have other heart-health benefits, such as reducing blood pressure and inflammation.

  4. Helps normalize bowel movements and prevent constipation.

  5. Reduce your risk of developing heart disease.





Try this hearty oatmeal to help increase your fiber intake today!




  • 2 cups (200 grams) old-fashioned rolled oats

  • 1/3 cup (70 grams) brown sugar

  • 1 teaspoon baking powder

  • 1/2 teaspoon salt

  • 1/2 teaspoon ground cinnamon

  • 1/2 cup (43 grams) sliced almonds

  • 2 cups (475 ml) milk or almond milk

  • 1 large egg

  • 3 tablespoons (42 grams) unsalted butter, melted and cooled

  • 1/4 teaspoon almond extract

  • 1/2 cup (170 grams) raspberry jam

  • Fresh raspberries, for garnish (optional)


Preheat oven to 350 degrees. Grease an 8-inch square pan or similar sized baking dish.

In a large bowl, stir together the rolled oats, brown sugar, baking powder, salt, cinnamon, and almonds. In a separate bowl, whisk together the milk, egg, butter, and almond extract. Add liquids to the oat mixture and stir until combined.

Pour mixture into the prepared baking dish. Drop the raspberry jam by small spoonsful into the oatmeal. Use a knife to gently swirl it throughout.

Bake until the edges begin to turn golden brown and mixture is bubbly, about 30-40 minutes. Serve immediately, or chill and reheat later. Store leftovers in the fridge.

Dr. Victoria Malchar