Fiber: It's Part of Healthy Diet Choices and the Performance Triad

Look, we've been holding off on telling you this, but it can't wait any longer: You need more fiber in your diet.

March is National Nutrition Month and sponsored by the Academy of Nutrition and Dietetics. The theme is "Put Your Best Fork Forward", and you need more fiber on that fork.

Nutrition is one of the components of the Performance Triad--along with sleep and activity--and Army Medicine has been promoting this concept of healthy life choices for several years now. These components, with changes in lifestyle, can lead to a lifetime of health and fitness.

Today, let's focus on one thing that falls under the nutrition component--fiber.

Dietary fiber is the non-digestible from of carbohydrates found in plant foods, especially fruits and vegetables, but also whole grain products, beans, nuts, and seeds.

A high-fiber diet has a number of health benefits. It may assist in weight management, reduce risk of cardiovascular diseases, and improve blood sugar levels in individuals with diabetes.

The Academy of Nutrition and Dietetics points out the eating right is fairly simple--work healthier food choices into your routine eating choices. As a reminder:

--Choose fresh fruits and vegetables

-- Go for whole grain bread (and other whole grain foods)

-- Drink low-fat or fat-free milk

-- Opt for lean meats, poultry, fish, beans, eggs and nuts.

-- Cut down on foods that have lots of salt and added sugars (which are most snack foods).

Almost of the plant-based foods listed above are high in fiber.

Choosing fresh fruits and vegetables should be part of your diet already if you are following the Performance Triad.

More details on why you should choose foods that contribute to a high-fiber diet? This is what the Mayo Clinic says:

High fiber diets can help to lower cholesterol levels. The fiber found in beans and oats may help lower total blood cholesterol levels. That's the "bad" cholesterol. Some studies also indicate that high-fiber foods may have other heart-health benefits, such as reducing blood pressure and inflammation.

Fiber may reduce blood sugar levels. For individuals with diabetes--a major health concern for far too many people--fiber can slow the absorption of sugar, improving blood sugar levels. A healthy diet that includes insoluble fiber may also reduce the risk of developing type 2 diabetes.

Fiber may help you achieve healthier weight levels. High-fiber foods tend to be more filling than low-fiber foods, so you may eat less and keep that full feeling longer. In addition, high-fiber foods often take longer to eat and are less "energy dense," meaning they have fewer calories for the same volume of food.

And here comes the part people don't want to think about so much. Fiber helps to promote healthy lower gastrointestinal functions. That means less time on the porcelain throne because things just come out easier.

Just in case diverticulitis runs in your family or you have issues with hemorrhoids, a high-fiber diet may lower your risk for both of these.

Diverticulitis occurs when the small pouches in the wall of the digestive tract become inflamed or infected. It can be painful, require medical treatment, and in severe cases surgery. Diverticulitis is much more common among those over age 60, but making a high-fiber diet routine at a much younger age may well pay off later.

Another benefit often attributed to dietary fiber is reducing the risk of colorectal cancer.

Final tips: lentils are especially high in fiber, so choosing lentil soup as part of lunch is a great idea; popcorn, as long as it's not drenched in movie butter, is also high in fiber and a good snack choice.

Getting fiber on your "best fork" is easy. Eat lots of fresh fruits, vegetables, and whole grains. It's all part of the Performance Triad.