When it comes to staying energized and focused at school, fiber might not be the first nutrient that comes to mind, but it should be!
What Is Fiber?
Fiber is a type of carbohydrate that the body can’t fully digest. Unlike sugars and starches, fiber passes through the digestive system and helps keep things running smoothly. It’s found in plant foods like fruits, vegetables, whole grains, beans, and seeds.
Why Fiber Matters
- It keeps energy levels balanced by slowing digestion, helping you feel full and fueled for longer throughout the day.
- It helps you stay focused through slowed digestion and stable blood sugar, meaning you can stay alert and ready to learn.
- It supports gut health by feeding the “good” bacteria in the digestive system, which supports immunity and overall health.
Types of Fiber
- Soluble fiber absorbs water and helps to keep cholesterol and blood sugar at normal levels. It’s found in foods like avocado, black beans, broccoli, and apples.
- Insoluble fiber adds bulk to food, which keeps digestion regular. It’s found in vegetables, whole grains like bread and rice, green beans, cauliflower, and seeds.
Both are important and can be incorporated into each meal!
How Much Fiber Do You Need?
Daily recommendations vary by age and gender, but 25 to 38 grams per day is a good general goal. Many people fall short on the recommendations, so every extra serving of fiber-rich food helps.
Easy Fiber-Filled Options
- Snack on fruit, like apples with the skin, for an added 4 grams of fiber.
- Choose whole-grain bread at the deli. Two slices will provide around 4 grams of fiber, which is great for sandwich building!
- Add a scoop of beans from the salad bar to your meal for around 7 grams of fiber in half a cup! For an added bonus, beans are also a great source of plant-based protein!
- Try a cup of broccoli as your vegetable side dish for another 5 grams of fiber!
Fiber may not sound exciting, but it’s a superstar nutrient for health, energy, and learning. By filling your plate in the dining hall with balanced meals that include fruits, vegetables, and whole grains, you can meet your fiber needs every day!
