Fiber has become a buzz word in the food industry. Many foods now proudly proclaim their fiber content on the front of the packaging, but many people may be unaware of what it all means. If you are trying to understand how fiber plays a role in a healthy diet, one of the first steps should be assessing how much you get from the foods you eat every day, including frozen vegetables such as peas and carrots.
Fiber and Carbohydrate Content
A half-cup serving of frozen peas and carrots contains 2.5 g of dietary fiber as part of the overall carbohydrate content of 8.1 g, the U.S. Department of Agriculture reports in its nutrient data library. The majority of the remaining carbs in the frozen vegetables come from sugars, with 3.49 g per serving.
What Is Dietary Fiber?
Dietary fiber is the component of plant-based foods that your body cannot break down or digest, MayoClinic.com reports. Because it cannot be digested, it passes through your digestive tract intact and adds bulk to your stool. Two types of dietary fiber can be found in your diet: soluble and insoluble. Soluble fiber dissolves in water, while insoluble does not.
Fiber's Role
Fiber plays many important roles in the body. Benefits of eating a diet rich in dietary fiber include a reduced risk of heart disease. It also can aid in weight loss or weight control, the U.S. Department of Agriculture reports. Fiber also helps regulate the digestive tract and promotes bowel health and can help lower cholesterol and blood sugar levels.
Intake Recommendations
You should consume at least 20 g of dietary fiber per day, the Harvard School of Public Health reports. Your exact needs depend on your age and gender, however. Women 51 and older should consume 21 g, while women younger than 50 should consume 25 g, MayoClinic.com recommends. Men should get even more: 30 g per day for men 51 and older and 38 g for men 50 and younger.
Dietary Sources
Many of the foods you eat every day contain at least some dietary fiber. Insoluble fiber, in particular, comes in whole-wheat flour and products made with it, as well as many vegetables. Abundant sources of soluble fiber include oats, barley, peas, beans, carrots, psyllium, citrus fruits and apples, MayoClinic.com reports. Whole-grain products such as whole-wheat pasta and brown rice contain more dietary fiber than enriched pasta and white rice, respectively.
Suggestions
If you need to boost your dietary fiber intake, make minor changes to your regular diet to incorporate more foods that naturally contain it. For example, try snacking on raw fruits or vegetables, the Harvard School of Public Health recommends. You may also consider having beans instead of meat in your meals a few times each week. When shopping, choose whole-wheat pasta and brown rice and look for products that contain whole-wheat flour instead of enriched flour or are marked as whole grain.
References
- U.S. Department of Agriculture Nutrient Data Library: Peas and Carrots, Frozen, Cooked, Boiled, Drained, Without Salt
- MayoClinic.com: Dietary Fiber: Essentail for a Healthy Diet
- Harvard School of Public Health: Fiber: Roughing It!
- MyPyramid.gov: Why Is It Important To Eat Grains, Especially Whole Grains?
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