Go Nuts for Fiber

TUESDAY, JULY 14, 2015


july 14


Most of us know that fiber is an important part of a balanced diet and good health, but many Americans are not getting enough according to the U.S. government’s 2015 Dietary Guidelines.[1] In fact, the average adult eats about 10 to 15 grams of fiber per day though the recommended amount is 20 to 35 grams of fiber each day for older children and adults.[2] There are simple adjustments you can make to your daily diet to introduce more whole plant-based foods like vegetables, beans, fruits, whole grains, and nuts to close the fiber gap.1


Snacking can have a significant impact on your fiber intake for the day because nearly 24 percent of our daily energy intake comes from snacks, but common snack foods provide the lowest percent of key nutrients like fiber relative to the percent of energy provided.1 The next time afternoon cravings strike, reach for a handful of pistachios for a wholesome plant-based snack that’ll give you a boost in the fiber department.[3] Here are a few snack tips from our favorite health nuts to help you increase your fiber intake with this little green nut:


“Plan a mindful, weight-sensible, great-tasting snack of in-shell pistachios into your afternoon repertoire so that you’re not tempted by easily accessible empty-calorie goodies. The combination of fiber and protein may help you feel full longer.”


  • Jackie Newgent, RDN, CDN, culinary nutritionist and author of The With or Without Meat Cookbook


“Active families are always on the go – between work, school, sports practice, and more. Pistachios are the perfect non-perishable on-the-go fuel with six grams of protein and three grams of fiber per ounce for 160 calories. These California-grown nuts provide between-meal fuel and may satisfy cravings.”


  • Rebecca Scritchfield, RD, nationally recognized nutritionist and health fitness specialist


“Steer clear of typical salty snacks that can derail your healthy eating goals, and look for healthy options like pistachios. They’re high quality, convenient, and three times the protein and fiber compared to chips – all this on-the-go while still satisfying that craving for a savory crunch.”


  • Patricia Bannan, MS, RD, nutrition and health communications specialist and author of Eat Right When Time Is Tight: 150 Slim-Down Strategies and No-Cook Food Fixes


[1] U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2015.
[2] U.S. National Library of Medicine and National Institutes of Health. “Fiber.”
[3] U.S. Department of Agriculture. National Nutrient Database for Standard Reference, Release 26.