Fiber 101
what is it?
Dietary fiber is one of the main reasons plant foods are so good for us! In simple terms, dietary fiber is a non-digestible carbohydrate found in food.
There are two categories of fiber, based on their their structure and water solubility:
Soluble fiber: dissolve in water, fermentable, and can be metabolized by the bacteria in the gut.
Insoluble fiber: does not dissolve in water, helps bulk up stool volume, and improves motility.
Both types are important for optimal digestive function. There is also an overlap between the two types, most foods contain both forms of fiber. Different foods provide a different breakdown of fiber, which is another reason why a wide variety diet is so important.
Why do we need it?
Adequate fiber intake has been known to benefit your digestion, reduce the risk of chronic diseases, improve blood glucose, improve immune function and so much more. Not only can fiber help keep bowel movements regular and improve nutrient absorption it is critical for your immune system. Your gut bacteria feeds off fiber, and if you’re not getting enough then there very well could be an imbalance of good and bad bacteria in your gut. Your gut is where 70 percent of your immune system is housed, so if there is an imbalance you can bet that your immune system is impacted.
Fiber cannot be digested by humans, because we don’t have the enzymes. Most carbohydrates, proteins, and dietary fats are absorbed into the bloodstream before they make it down to the gut. This is where fiber comes into play. Fiber feeds the “good” bacteria in the gut, serving as a prebiotic.
How much do we need?
For starters, I think it’s important to point out that adults in the United States intake HALF the recommended daily amount. This is mostly due to the nature of the standard American diet of highly processed foods and convenient take out. The average American consumes 15 grams of fiber per day. Optimal levels of dietary fiber are 26 grams of fiber for women and 36 grams of fiber for men.
Unfortunately refined sugars, oils, highly processed dairy products, and alcohol contain no fiber and that is what 48% of the American diet consists of. It’s shocking how little fiber can be eaten in a day, especially when you’re not paying attention.
How to get more of it:
As mentioned above, the benefits of a high fiber diet are improved digestion, reduced risk of chronic diseases, improved blood glucose levels, improved immune function, and even weight loss. So, how do you start incorporating more fiber into your diet to start reaping the benefits? Start here:
Eat more whole fruits and vegetables, not juices
Substitute brown rice, lentil, or chickpea pasta for regular flour pasta
Eat chia seeds
Snack on vegetables instead of chips/crackers
Include beans or legumes into your weekly meals
Add inulin or psyllium fiber into your morning coffee
Include more whole grains instead of refined grains
Eat whole food carb sources
Eat your vegetables first during meal times
Snack on nuts and seeds, or toss them into meals such as salads
Eat avocados
Bake with high fiber flours, such as coconut flour
Eat berries
Leave the peel/skin on apples, sweet potatoes, and cucumbers
Examples of Soluble fiber:
Oatmeal
Beans
Lentils
Peas
Carrots
Barley
Apples
Blueberries
Examples of Insoluble fiber:
Wheat
Brown rice
Nuts
Cauliflower
Green beans
Legumes
Cucumbers
Tomatoes
In conclusion, adding fiber into your diet can greatly improve your overall health and it should not be overlooked. Start slowly when increasing your fiber intake, at first you might get bloated and feel “backed up”. Your body will adapt as it gets accustomed to a higher intake it just takes a bit of time. Work on increasing your fiber intake at your own pace, but be sure to make it happen!