What is fiber?
Fiber is a plant-based carbohydrate. - Notice how it is only found in plant-based sources?! FIBER IS IN ALL PLANT FOODS! - Think vegetables, fruits, grains, beans and legumes.
Types of fiber
Fiber is classified into two main groups, soluble fiber and insoluble. Based on its ability to dissolve in hot water fiber is either soluble or insoluble.
Soluble
This fiber dissolves in water and helps to slow the emptying process in your stomach. This helps you feel full longer as well as stabilizes your blood glucose levels. It can also help reduce cholesterol and improve overall digestive and immune health.
Examples of soluble fiber include beans, avocado, sweet potato, flax seed, chia seed, pears, psyllium husk, most vegetables and more.
Insoluble
This fiber does not dissolve in water. When it moves through the digestive system it doesn't change. It will help soften the contents of the bowel and support regular movements. Not only does it help keep us full but it keeps the bowel environment healthy.
Many whole foods that contain soluble fiber also contain insoluble fiber as well. Examples such as beans, lentils, whole grains, vegetables, corn and more.
*Neither type of fiber can be broken down by our own human enzymes. Instead, they feed the microbes in our guts. When these microorganisms eat the fiber we consume, they produce a number of important byproducts that are important to human health, including vitamins like K2 and B12, short chain fatty acids, and organic acids.
Why is fiber important?
Fiber has many benefits to the body. Most likely you are thinking for the digestive system and bowel movements. Yes, dietary fiber is important for our digestive health and regular bowel movements. However, fiber acts to slow the rate of digestion, which slows the rate of sugar being absorbed in the bloodstream, aiding in stabilizing blood sugar.
How much do you need?
The average American gets about 15 grams of fiber daily (much less then what we need). Everyone has unique bio-individual needs for fiber. In general I recommend 30- 40 grams of fiber a day. However some individuals can thrive on much more and some can only tolerate small amounts. (needing to slowly train the gut to take in more over time) When you begin to add more fiber you may get stomach cramps and gas, so remember to change your diet gradually and increase fluids to reduce discomfort.
You can boost your fiber intake by:
- Eating a variety of plant-based foods
- Sprinkling psyllium husk on your food
- Handful of nuts and seeds
- Add chia seeds to your water
- Try replacing rice with quinoa
If you're wanting to boost fiber intake supplements may seem like a good idea.... However, the best possible option for consuming fiber is through whole food sources. Fiber supplements should really be a last resort, unless directed by a doctor. If you do however reach for the supplements be sure to look for clean/organic options and follow the directions by your nutritionist or doctor in taking them.
Remember taking supplements won't make up for poor eating habits!!!!
Let me know what your fiber intake is like and what your go-to nutrient dense sources of fiber are.
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