The Fiber-Fueled Fare You Need
Have you been wondering how you can support lowering your cholesterol while staying fuller longer?Fiber may be your answer! It is an essential component to a balanced diet, but we are often not getting enough. Fiber functions as a component of food that we cannot digest or absorb.
It comes in two forms—soluble and insoluble:
• Soluble fiber works to slow digestion by forming into a gel. It’s known for its properties in helping to lower serum cholesterol.
Most fiber foods will have a mix of BOTH soluble and insoluble fiber. We want to regularly consume both types to help regulate our gastrointestinal systems. Overall, fiber will help us to feel fuller and more satisfied for a longer period.
Individual needs may vary based on current/prior health conditions or other important factors. Working with a Registered Dietitian Nutritionist (RDN) is the best method to determine how much fiber your body needs.
The dietary recommendation for fiber for those greater than 19 years of age is:
• Men: 38 g/day
• Women: 25 g/day
The Academy of Nutrition and Dietetics suggests an overall recommendation of 20-35 g/day for all adults.
When you start adding or increasing fiber, be mindful of your fluid intake. Not having enough fluid through the day while adding fiber can result in discomfort. A standard of eight 8-ounce glasses of fluid per day (64 ounces) is recommended. For every 5 grams of added fiber, aim to increase water intake by an additional 8 ounces (1 cup). Monitor how your body responds—hydration needs can vary based on activity level, climate, and individual health.
Adjusting fiber intake should be a gradual process. Start by adding a variety of foods (suggestions noted below). Try to stick with whole food sources over supplements to ensure you digest both types of fiber and add them at a slow and steady pace to your diet.
- 1 pound (2 cups) of kidney beans
- 1/4 cup water
- 1 tablespoon vinegar
- 3/4 teaspoon chili powder
- 1/8 teaspoon onion powder
- 1 red pepper diced
- 1 yellow onion diced
- 1 cup of reduced fat, shredded cheddar cheese
- Cilantro to taste
- Place the beans, water, vinegar, chili powder, and cumin into a blender. Blend this until smooth.
- Place blended beans into a bowl.
- Stir in cheese and onion powder.
- Stir in diced pepper and onion.
- Top with cilantro as desired.
- Serve with whole wheat crackers or crunchy veggies of your choice!
TAKE CARE OF YOU
Recognizing and valuing our own worth isn’t just a personal act—it’s a powerful contributor to social well-being. When we appreciate ourselves, we build confidence, resilience, and authenticity, which in turn strengthens our relationships and sense of belonging.
Register for the September Healthy Habit Challenge: Appreciate Yourself and take time to appreciate one thing about your mind or body today. The challenge runs from Sept. 8-14.
Complete this challenge and other activities on Wellness Online to earn points and increase your chances of winning a drawing prize. Reach Level 3 and earn an exclusive bento box with insulated carrier.
Sign in to MyChart to access Wellness Online and start the challenge!
Call today to schedule a free session!
Sign up for current classes and events at myquadmed.com/BeWell
GO THE EXTRA MILE CHALLENGE – NEWPORT NEWS
Virtual | Begins Aug. 21
The Go the Extra Mile Challenge is a fun way to get fit and prepare for the NNS 5K. All fitness levels are welcome to join. You’ll be connected with a coach and receive a training plan to help you walk, jog, or run the upcoming Virtual 5K. Learn more and register at myquadmed.com/BeWell.
NEWPORT NEWS 5K
In-Person Newport News | Saturday, Oct. 11
Join the fun with your family and friends! Run, walk or stroll the 2025 NNS 5K. The race begins at 9 a.m. Arrive earlier and visit vendors, meet up with coworkers/friends, and runners can get pre-race snacks. Qualified participants will receive 50 Wellness Online points! Register at myquadmed.com/bewell.
BE WELL FOR LIFE VIRTUAL 5K
Virtual | Friday, Aug. 29 – Monday, Sept. 1
Join the fun with your family and friends! Get ready to move! Run or walk the BeWell for Life virtual 5K during the designated dates and be entered in a drawing to win a pair of Beats Fit Pro wireless earbuds. Register and then participate by submitting a picture of your finish time along with any photos or videos of yourself for media release to hiiwellness@quadmedical.com.
THE BEWELL BUNDLE — AUGUST/SEPTEMBER
Subscription/On-Demand
The wellness focus shifts to social wellness in July. Watch on-demand programs when it works best for you. Sign up just once then look for your weekly email on the latest programs and challenges. By participating, you can also earn Wellness Online points for your chance to enter quarterly drawings*. If the bundle isn’t your thing, you can still register for individual programs.
Upcoming programs:
• Wellness Online Journey Highlight: Make Time for Play (8/27)
• Wellness Online Stretch Break Challenge: 3 seated mobility moves to release tension (9/3)
• Wellness Online Challenge: Appreciate Yourself (9/10)
To access any of the Wellness Online tools, tips, and programs, go to Wellness Online.
Virtual | Tuesdays & Wednesdays
Join fitness instructor Holly Siedlecki for weekly online yoga classes that can be used to increase movement and flexibility and help you practice mindfulness. Check out pre-recorded programs on demand or register for live sessions at myquadmed.com/bewell.
Sun Sal Yoga Flow
Mondays: 5:30 p.m. ET / 4:30 p.m. CT
Wednesdays: 6 a.m. ET / 5 a.m. CT
Gentle, morning yoga to start your day grounded, focused and limber.
Vinyasa Flow Yoga
Wednesdays: 5 p.m. ET / 4 p.m. ET
Afternoon yoga with pose modifications to fit all ability levels.
Visit myquadmed.com/BeWell to register for all movement programs.
A: Here is a list of fiber-rich foods. It is not all inclusive. Reach out to a RDN to determine what foods fit your fiber needs and personal preferences.
- Beans (navy, kidney, black, pinto, lima)
- Lentils
- Whole wheat products (English muffins, pastas)
- Peas
- Sweet potato
- Spinach
- Raspberries
- Blueberries
- Pears
- Brussels sprouts
- Broccoli/Kale
Tell your friends and coworkers to sign up for Nutrition Bytes at
myquadmed.com/hii/nutritionbytes
QuadMed is communicating this information on behalf of your company’s health plan.
