Nourishing Our Minds & Bodies | Focus on Fiber
Nourishing Our Minds & Bodies
Focus on Fiber
Featuring: Kara Strum
Sanford Health is a proud partner of BIO Girls. Sanford Health is a remarkable organization dedicated to sharing God’s love through the work of health, healing and comfort. This January, they are focused on the importance of nourishing both our minds and bodies. We are excited to feature insights from Kara Strum, who, in this blog will share her expertise on how fiber plays a crucial role in gut health and overall wellness.
Kara Strum, RD, LRD
Kara Strum is a Pediatric Registered Dietitian at Sanford Health. Kara grew up in small town Ada, MN and attended the University of North Dakota before starting her career as a Registered Dietitian. Kara is passionate about food and nutrition especially in the pediatric population. When she isn’t cooking or baking, she enjoys spending time online shopping, golfing, watching hockey, and nurturing her houseplants. Kara enjoys spending her time with her lovely husband Kody, their cat, Kipper, and dog, Kiba. Kids at heart, both Kody and Kara work in pediatrics. They have lived on both sides of the river but are happily settled into their new home in Moorhead, MN.
Focus On Fiber
Kara Strum, RD, LRD
Ever wonder what is going on in our bellies? Specifically, after eating a meal or snack? Today we will be diving into the wonderful world of fiber and gut health. Fiber is found in some food groups like fruits, vegetables, and whole grains. Our bodies are not able to actually digest it so we do not get energy from fiber. Fiber acts as a prebiotic so it is a good food source to keep our gut bacteria happy and healthy. To ensure enough gut bacteria ask your pediatrician about a probiotic supplement.
As a society we typically do not eat enough of the stuff. It has various health benefits too. Many health concerns can be linked to a low fiber diet. Fiber helps keep us fuller for longer so can help prevent us from overeating at meals and snacks. It can also help lower cholesterol or fat levels in our blood. In terms of blood sugar, it can help maintain steady blood sugar after eating which puts less stress on our bodies.
Food sources include all whole fruits and vegetables, nuts and seeds, beans, whole wheat bread, couscous, brown rice, wild rice, and whole wheat cereals. When increasing daily fiber foods, it is important to do it gradually as it can be uncomfortable and cause bloating or gas. Be sure to also increase water intake to help fiber move through our bodies.
Check out the nutrition facts label on a food item to see how much fiber is in a food item. Anything that is at least 20% of your daily value (or % DV) is considered a good source of fiber. Some fun ways to increase daily fiber intake is to switch to whole grain bread, try brown rice or wild rice, include whole grain cereals, try air popped popcorn as a quick snack and strive to eat 5 half cup servings of fruits and vegetables per day. The USDA suggests making half of your grains whole grains for a boost of fiber. Sometimes I feel we forget that food is fuel, so be sure to think twice about fiber in your child’s meals and snacks.
Resources Used: