The Importance of Fiber: Digestive Health & General Wellness

Consuming a massive amount of protein seems to be all the rage. Protein is undeniably essential for maintenance and satiety. The fiber gap, however, is a much larger health concern. While most Americans consume enough protein, over 90% are chronically deficient in fiber.

A high-fiber diet improves digestive health, promotes weight loss and weight management, and lowers the risk of chronic conditions, such as heart disease, type 2  diabetes, and colorectal cancer. By stabilizing blood sugar and managing cholesterol, fiber is a critical nutrient for good health and overall well-being.

Fiber adds bulk to your meals, helping you to feel full and satisfied after you eat. Other fibers have a laxative effect on the digestive system.

There are many ways to increase the fiber content in your meals:

• Look for whole-grain bread that contains 3 g of fiber per serving and whole-grain crackers that contain at least 2 g of fiber per serving. 
• Leave the skins on your organic fruits and vegetables. 
• Substitute brown rice for white rice and choose whole wheat pasta over white pasta.

Be sure to increase your fiber intake slowly—3–5 g per day over several weeks—and remember to drink plenty of water each day to avoid constipation. Shoot for 20-35 g of fiber daily. Lentils, split peas, black beans, raspberries, artichokes, chia seeds, ground flaxseed, high-fiber cereals like All-Bran, and avocados provide high fiber daily.

High Fiber Sheet Pan Roasted Veggies

• Two medium sweet potatoes, scrubbed and cubed
• 1 pound Brussels sprouts, trimmed and halved
• 1 (12 oz.) package broccoli florets
• 3 tablespoons extra-virgin olive oil
• ½ teaspoon salt plus 1/8 teaspoon, divided
• 1/2 teaspoon garlic powder
• 1/2 teaspoon smoked paprika
• 1/2 teaspoon ground coriander
• 1/4 teaspoon ground pepper
• 2 tablespoons honey
• 1 teaspoon Dijon mustard
• Quarter cup pomegranate arils
• 2 tablespoons chopped fresh flat leaf parsley

1. Preheat the oven to 450°F with the racks in the upper and lower third positions. 
2. Combine cubed sweet potatoes, halved Brussels sprouts, and broccoli florets in a large bowl. 
3. Drizzle with 3 tablespoons of oil, then sprinkle with half a teaspoon each of salt, garlic powder, coriander, and smoked paprika, plus a quarter teaspoon of pepper. Toss to coat.
4. Spread the vegetables evenly on two large rimmed baking sheets, arranging the Brussels sprouts cut sides down.
5. Roast until the vegetables are brown and tender—18 to 20 minutes—rotating the baking sheets between top and bottom racks after 10 minutes.
6. Meanwhile, in a small saucepan, whisk together 1/4 cup of vinegar, 2 tablespoons of honey, 1 teaspoon of mustard, and the remaining 1/8 teaspoon of salt. Bring to a boil over medium heat, whisking often. Cook until the mixture is reduced to about 2 tablespoons and has a syrup consistency, 3 to 5 minutes. Set aside to cool slightly.

Transfer the roasted vegetables to a platter. Drizzle the vinegar mixture, then top with 1/4 cup of pomegranate arils and 2 tablespoons of parsley.