What is fiber, and just what is it good for? How much do you need, where can you find it, and what health benefits does it have?
I love fiber. Seriously. I love it so much that over 90% of the recipes on my blog are high in fiber. Today, I’m diving into all things fiber so that you can better understand why I’m such a fiber fanatic. Because fiber is about so much more than just helping you poop!
What is fiber?
Fiber is a plant-based carbohydrate that cannot be fully broken down by our bodies during digestion. This means that we can’t get much energy from it, since it passes through our body largely intact. Within the fiber family there are two types: soluble and insoluble. Soluble fiber turns into a gel-like substance when exposed to water or other fluids. It’s partially digestible by our body. Insoluble fiber, however, passes through our body largely intact. Both are important for health!
How much fiber do I need?
Recommended fiber intake for adults is at least 25 grams per day for women and at least 38 grams per day for men. Average intake for Americans, however, is only about half of the recommended intake. Basically, we all need some more fiber in our lives! One cool thing about fiber is that it doesn’t have an upper limit. That means it’s safe to eat more than recommended, so you don’t have to worry if you go a little overboard!
Where can I find fiber?
Fiber comes primarily from plants, so pretty much any plant will provide your body with fiber. This includes fruits, vegetables, whole grains, nuts, seeds, beans, lentils, etc.
Some good sources of soluble fiber include: citrus fruits, apples, carrots, oats, beans, and barley.
Some good sources of insoluble fiber include: beans, potatoes, cauliflower, nuts, and whole wheat flour.
Remember though that every plant-based food contains fiber, so the options are endless!
What about dietary supplements?
There are a ton of fiber supplements out on the market today. They differ in effectiveness, however, so you should consult with your dietitian and physician before shelling out a lot of cash on a supplement that may not work properly. Food is always the best source if you can get enough fiber that way.
Why is fiber important?
Fiber does a whole lot of good for our body.
Gastrointestinal Health
It’s essential for proper GI functioning and regular bowel movements. Fiber, also called prebiotics, feeds the healthy bacteria in our gut. Fiber also bulks up stool and softens it, making it easier to pass. Keep in mind, however, that if you suddenly start eating a bunch more fiber this can actually be constipating. Increase your intake gradually, and make sure that you’re drinking plenty of water to keep your times on the toilet more enjoyable. Fiber can also help lower risk of developing hemorrhoids, diverticulosis, and other GI diseases including colorectal cancer.
Heart Health
A high fiber diet, particularly soluble fiber, helps lower blood levels of LDL (bad) cholesterol. It has also been shown to help reduce blood pressure and inflammation. This results in a decreased risk of cardiovascular disease, and just better heart health all around.
Blood Sugar Regulation
Fiber helps slow the absorption of sugar by the body. This results in more stable blood sugar levels, particularly for those with diabetes. There’s also some evidence to suggest that a high fiber diet may help prevent the development of diabetes.
Cancer
There’s a whole body of evidence to suggest that high fiber intake may help reduce the risk for a variety of different cancers. Strong evidence links a high fiber diet with significantly reduced risk of colorectal cancer in particular.
Satiety
Fiber passes through our body slowly, meaning that it helps keep us satiated (full) for longer. This helps increase satisfaction after a meal and prevents feeling hungry immediately following. While I don’t have data to support this, I’m convinced that people would be a lot less hangry if they ate more fiber. ;)
So what’s my recommendation as a dietitian?
In general, I think most people need to eat more fiber. There are so many benefits to increased fiber consumption, and the risk of overdoing it are extremely low. Not all fiber supplements are created equally, so I strongly encourage those interested to consult with their dietitian and physician before use. There are plenty of excellent food sources of fiber, and adding as much variety as you can is ideal. Remember, if your current fiber intake is low, gradually increase intake to avoid GI discomfort and drink plenty of water. Fiber needs adequate water intake to function optimally. If you’re looking for high fiber recipes, check out my blog for plenty of high fiber options.