Reference no: EM133567688

Case Study: "Fiber comes in various forms. Insoluble fiber, found in whole grains, root vegetables, and fruit skins, does not break down or absorb liquid (Smith et al., 2022, p.125). This kibd fiber increases feces bulk, which can help eliminate waste as it moves through the GI tract (Smith et al., 2022, p.140). Due to the lack of liquid absorption, it can be constipating. However, it can also act as a laxative because it quickly passes through the GI tract. Soluble fiber (viscous and non-viscous) dissolves in water. Some foods of this type are bananas, oats, and apples (Smith et al., 2022, p.143). Fiber is instrumental in weight control, partly due to the foods taking longer to break down while being chewed and as it passes through the stomach (Smith et al., 2022, p.143).

Typically, Americans do not consume the recommended doses of fiber (Smith et al., 2022, p.130). One way this is made easier to navigate is the Whole Grains Council developed grain labels that clearly state the grams in a serving, and they are now on over 13,000 products and in over 65 countries (Oldways Whole Grain Council, 2023). Prepared products advertise on their packages that they are made with whole grains, but this label that accurately depicts the whole grain content is to be trusted.

Not all carbohydrates are created equal. Vegetables, fruits, and whole grains contain fiber, vitamins, and nutrients (Smith et al., 2022, p.129). Most carbohydrates are recommended to be from fibrous food such as vegetables, peas, lentils, whole fruit, and whole grains instead of starch and sugar-laden foods (Smith et al., 2022, p.144). Fiber will provide nutrient-rich food instead of energy-rich foods such as refined flour and foods with added sugars. Fiber can decrease cholesterol, weight, and the risk of cardiovascular disease (Smith et al., 2022, p.143). "

Question: How do you incorporate more fiber into your diet? Do you have a favorite recipe that you would be willing to share?