Young, Latinx, and Low on Fiber? Here’s Why That’s a Problem
Our cultural foods hold magic. They carry a rich history that has been passed down for centuries. From plátanos to nopales to avenas, our ancestors enjoyed hearty foods that provided their bodies with the nourishment they needed. In today’s world, where wellness and nutrition have become sensationalized and commercialized, younger generations are abandoning traditional ancestral food for diet trends.
So, what happens when you cut our things like quinoa, yuca, pears, and guayaba from your lifestyle? You cut out prominent sources of fiber that fuel your body. When it comes to quick diet trends many fiber-rich foods are often excluded causing constipation and bowel other gastrointestinal discomfort.
Dalina Soto, a Dominican-American registered dietitian, tells Healthy Vibras, “Constipation is big, but it’s deeper than that.”
While it’s understood that fiber helps maintain a healthy gut, it affects so much more in our bodies and Latinxs aren’t getting adequate amounts of fiber needed to help them stay strong in the long term.
Fiber does more than help you move along what’s in your gut; it boosts the entire body
In addition to amplifying your gut health, fiber helps the body manage weight, reduce the risk of diabetes, and lower the chances of heart disease. And fiber may be more accessible than you think. It’s mainly in legumes like lentils and peanuts, fruits like passion fruit and avocado, veggies like potatoes and carrots, and whole grains like rice and corn.
It’s good to note that there are two kinds of fiber everyone needs to know about: soluble and insoluble. Why is that important for you to know? Insoluble fiber isn’t broken down by water, something that adds bulk to bowel movements and fights constipation. On the other hand, soluble fiber absorbs water and can help lower cholesterol and regulate blood sugar levels.
Fiber helps maintain our hearts healthy, which is beneficial in combating cardiovascular disease and high blood pressure. Your blood sugar is also taken care of, so the risk of developing diabetes (a condition that affects over half of Latinxs) is reduced.
“I see rising rates of diabetes and high cholesterol, both of which are impacted by fiber intake. Fiber slows down how sugar enters your bloodstream and helps trap cholesterol in the gut,” the founder of Your Latina Nutrition continued.
Wellness culture often doesn’t make room for the nuance that lies in nutrition
Oftentimes, wellness is marketed as a one-size-fits-all shirt. While it will look great on some, it won’t work on everybody because it lacks nuance. Nutrition should be a custom-tailored outfit created especially for your uniqueness.
What you put in your body matters, and if you cut something out without fully understanding the science behind it, your body can suffer in the long term.
Soto adds, “When you cut carbs too low, you’re cutting fiber. That means poor gut health, irregular digestion, and even mood swings because your gut and brain are connected. Hormones also rely on stable blood sugar and healthy digestion, both of which fiber supports.”
The Dominican-American founder notes that if someone feels “bloated, tired, and [backed up]” while consuming a “high-protein diet,” chances are they aren’t getting the fiber they need.
“Protein is great, but fiber is essential as well. It keeps your digestion regular, supports stable blood sugars, feeds your gut bacteria, and helps lower cholesterol,” Soto adds.
She continues, “Young adults are often bamboozled by gym bro culture on socials to only think of protein. But gut health is so important. That’s what’s going to keep your body functioning long-term.”
Many of our cultural foods, which are usually left out of fad diets, are rich in fiber
Adding more fiber to your diet not only benefits your health; it can also be a small way of reclaiming your cultural heritage. Numerous traditional dishes within Latinx culture are rich in fiber and steeped in centuries of ancestral knowledge.
Some wellness spaces will have folks choosing bland alternatives to arroz con frijoles, sancocho, and skipping out on the goodness of abuela’s sofrito. What some people will call a heavy dish is what our abuelas called a nutrient-packed lunch.
“Our communities are constantly told to cut carbs, even though our traditional meals are already packed with fiber-rich foods like beans, plantains, and corn,” Soto asserts.
She notes, “Fiber affects everyone, from your cholesterol and blood sugar to your hormones and hunger cues. And you don’t have to eat dry bran cereal to get it in.”
Incorporating more fiber in your diet is as easy as making some simple swaps
You don’t have to throw out the foods you grew up eating to be healthy. A few simple swaps will work wonders on your body’s overall health. Have a thing for sopa? Add a handful of spinach or lentils. Craving tacos? Swap out the flour tortillas for corn tortillas and add veggies.
Soto adds that you don’t need to “overcomplicate” things when it comes to adding more fiber to your meals.
The Your Latina Nutrition founder says, “Bring back the beans. A scoop of lentejas or habichuelas goes a long way. Swap in corn tortillas instead of flour; they’re a whole grain. Add avocado to anything. And keep fruit on the table: Papaya, mango, guava, [or] whatever you love.”
She concludes, “Add one fruit or veggie to a meal you’re already eating. That’s it. Don’t overcomplicate it. If you’re having a sandwich, add lettuce and tomato. If you’re making arroz, add peas or a scoop of beans.”
