Boost Digestive Health: The Role of Fiber in the Hmong Diet for Better Bowel Movements
- Anna Lor
- Jun 9, 2023
- 3 min read
Updated: Sep 1, 2024
“Do you know why it’s hard to go to the bathroom sometimes? Fiber in your food can make it easier.”
By. Anna Lor MS, Registered Dietitian
Hmong Dietary Lifestyle
A low-fiber diet can cause problems with bowel movements, making it hard to poop. In the Hmong diet, some dishes like rice, sausage, and sticky rice have little fiber. Without enough fiber, people might get constipated, which means having trouble pooping. Over time, this can increase the risk of hemorrhoids, colon cancer, and diverticulitis (where small pouches form in the colon and get inflamed, causing pain). Eating more fiber-rich foods like vegetables can help prevent these problems and keep the digestive system healthy.
What is Fiber and Why is it Important?
Fibers : yam khoom los ntawm zaub mov txiv hmab txiv ntoo pab yus tawm rooj
Fiber is a part of plant foods that our bodies can’t digest
It helps lower cholesterol, blood sugar management and keeps our bowels moving regularly
Without enough fiber, you might have hard stools and trouble going to the bathroom
Fiber intake should be increased gradually, especially for those starting below the minimum recommended intake
Fiber Foods Common in the Hmong Diet
Low Fiber
Mov ntse dej (rice with water)
Hmoob nyhuv ntxwm (Hmong sausage)
Nqaij qaib hau (boiled chicken)
Mov nplaum (sticky rice)
Nqaij sawb (cured pork)
Tshuaj rau qaib (chicken herbs)
Qhaub poob (red curry noodle soup)
Qhaub piaj (chicken noodle soup)
Ncuav (pounded sticky rice pancakes)
Mov kuadis (rice porridge)
Moderate Fiber
Kua txob (pepper)
Zaub kib xyaw nqaij npua (pork stir fry with greens)
High Fiber
Nqaij npua xyaw zaub ntsuab (boiled pork with greens)
Zaub pob qhwv (cabbage rolls)
Tips for Adding More Fiber to Your Diet
Add vegetables like cabbage or greens to your meals, which are high in fiber
Include a variety of vegetables, fruits, and tree nuts:
Eggplant (lws) - 3 grams per 100 grams
Gai Choy (zaub ntsuab) - 3 grams per 100 grams
Long Bean (taum hlab tsho) - 3.2 grams per 100 grams
Sweet Potato/Yam (qos liab) - 3.3 grams per 100 grams
Jicama (sab lauj pwm) - 4.9 grams per 100 grams
Peas (taum mog) - 5.1 grams per 100 grams
Soybeans (taum pauv) - 9 grams per 100 grams
Peanut (txiv laum huab xeeb) - Approximately 8.5 grams of fiber per 100 grams (in raw form)
Guava (txiv cuab thoj) - Approximately 5.4 grams of fiber per 100 grams
Chestnut (txiv ntseej) - Approximately 8.1 grams of fiber per 100 grams
Fig (txiv cev) - Approximately 2.9 grams of fiber per 100 grams (dried)
Tamarind (txiv quav miv / txiv dis nplej) - Approximately 5.1 grams of fiber per 100 grams
How Much Fiber Do I Need?
The 2020–2025 Dietary Guidelines for Americans (DGA) recommends fiber intake based on age, gender, and calorie intake.
The daily recommendation for men aged 18–50 is 31–34 grams; for men over 50, it is 28 grams
The daily recommendation for women aged 18–50 is 25–28 grams; for women over 50, it is 22 grams
Conclusion
Fiber is important for healthy digestion and regular bowel movements. By including fiber foods in your diet, you can improve your health. You can make small changes by adding more vegetables or fruits to your meals.
Ready to take control of your digestive health? Our nutrition counseling services focuses in integrating high-fiber foods into traditional Hmong meals, ensuring you maintain your cultural heritage while improving your well-being.
References
Anderson, J. W., Baird, P., Davis, R. H. Jr., Ferreri, S., Knudtson, M., Koraym, A., Waters, V., & Williams, C. L. (2009). Health benefits of dietary fiber. Nutrition Reviews, 67(4), 188-205. https://escholarship.org/content/qt8d0680bq/qt8d0680bq.pdf
Figueroa, J. A., Rosencrans, R. F., & Peterson, C. T. (2023). Participatory microbiome research with Hmong and Karen communities: Lessons learned. Journal of Participatory Research Methods, 4(1). https://jprm.scholasticahq.com/article/29669.pdf
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