You likely know fiber is one of the most important macronutrients, and you need to eat a fair amount of it every day to maintain a healthy gut, which feeds into many aspects of your wellbeing. Turning to fiber supplements may seem tempting, but it’s almost always better to try to get important nutrients from whole foods first, experts say.
Plant-based dietitian and TODAY nutrition editor Natalie Rizzo used to struggle to meet her fiber goals. The recommended daily value is 28 grams for the average adult — the amount you’ll find in about 2 cups of cooked lima beans. But then she started eating this one fruit every day and she’s never missed it since.
Dietitian tip of the day: Eat a pear to hit your daily fiber goal
“Who doesn’t love a sweet and juicy pear? This delicious fruit is my secret weapon for meeting your fiber goals,” Rizzo says. “Just one medium pear has 6 grams of fiber, which is about 20% of the amount you need each day. Plus, they are a good source of immune-boosting vitamin C. They are also 85% water, which helps you hit your hydration goals and plays a role in keeping you regular.”
Why it matters
Fiber is the “street sweeper of your system,” registered dietitian Grace Derocha previously told TODAY.com.
There are two types of fiber: soluble, which moves food through your gut, and insoluble, which “actually (scrapes) the insides to get the gunk out of your system,” she adds. Together, they remove waste from your body, which reduces inflammation and helps you absorb more nutrients from your food.
Fiber can also help manage cholesterol, blood sugar levels and weight overall, and reduce constipation.
How to get started
To start eating more pears, Rizzo recommends taking one with you to work as a snack, adding a chopped pear to a salad or grain bowl for a little sweetness, or roasting one in the oven or air fryer to bring out the natural sugar of the fruit. And leave the skin on when you eat it — that’s where the fiber and antioxidants are.
TODAY’s Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.
Tomorrow’s expert tip will teach you an easy way to activate your deep core — check it out in the morning at TODAY.com!