All About Fiber

Fiber does so much more than just “keep you regular” – it’s essential for optimal health. Increasing your fiber intake can improve heart health, gut health, and blood sugar levels, as well as support weight loss and weight maintenance.

First Things First: What is Fiber?

 

Fiber is a kind of carbohydrate that the human body cannot digest or absorb. There are two types of fiber: insoluble fiber and soluble fiber, both of which are only found in plant foods. Each type of fiber has different benefits in the body, so both insoluble and soluble fiber should be included in a healthy diet.

®     Insoluble Fiber: does not dissolve in water

o      Function: Promotes movement through the digestive tract and increases stool bulk, which can benefit those who struggle with constipation or irregularity.

o      Good Sources: Whole grains, bran, nuts, and most vegetables

®     Soluble Fiber: does dissolve in water

o      Function: Can help lower blood cholesterol levels as well as lower blood sugar levels.

o      Good Sources: Oats, peas, beans, apples, citrus fruits, carrots, barley, and psyllium

Benefits of a High Fiber Diet

Research has shown a variety of benefits from a diet high in fiber. Want in on the following list? Gradually increase the amount of fiber-rich foods in your diet, and include plenty of water every day.

®    Normalizes bowel movements. Fiber increases the size and weight of stool, improving regularity and ease of bowel movements

®    Helps maintain bowel integrity and health. A high-fiber diet is associated with a reduced risk of hemorrhoids and diverticular disease. Research suggests it may also decrease risk of colorectal cancer.

®    Lowers blood cholesterol levels. Soluble fiber can help decrease total blood cholesterol levels by decreasing LDL (“bad”) cholesterol. Studies also show that high fiber diets can reduce blood pressure and inflammation, which can improve heart health.

®    Helps control blood sugar levels. Fiber, especially soluble fiber, can slow the absorption of sugar, which can help improve blood sugar for people with diabetes or people with hypoglycemia. A diet high in insoluble fiber has been associated with a decreased risk for developing Type 2 diabetes.

®    Aids in weight loss. Fiber adds bulk to meals, increasing the time required to consume the meal, which decreases the risk of overeating. High fiber meals also increase and prolong the feeling of fullness, which means you’re less likely to feel hungry in between scheduled meals and snacks. 

How to Increase Fiber Intake:

Yes, fiber supplements like Metamucil and Benefiber are high in fiber, but don’t provide all the benefits associated with natural sources of fiber found in whole foods. Instead of relying on supplements, increase your intake of plant foods that are naturally rich in fiber. These foods also offer other nutritional benefits, such as vitamins, minerals, and phytonutrients like antioxidants. To receive the greatest health benefit, eat a wide variety of high-fiber foods, since the type and amount of fiber varies in plant foods.

Here are a few easy ways to increase the fiber in your diet:

®    Eat more whole grains. Look for the word “whole” as the first ingredient in the ingredient list, and avoid white, enriched, or refined grains.

®    Eat more fruits and vegetables. Produce with the skin intact are typically higher in fiber. And juice doesn't count!

®    Eat more beans and legumes, like chickpeas, black beans, kidney beans, edamame, and peas.

®    Eat more nuts and seeds, like almonds, sunflower seeds, walnuts, pumpkin seeds, and pistachios.

®    Remember to increase the amount of fiber in your diet slowly, and include plenty of water every day; a sudden increase of fiber in the diet without adequate hydration can create some gastrointestinal discomfort.

Remember, a diet overhaul doesn't come around overnight; instead, focus on forming new habits over several weeks until it becomes your “new normal.” For example, try including a salad with dinner most nights of the week, or using fruit as a snack instead of chips. Then find some new recipes that feature beans - winter is a great time to experiment with your favorite chili recipe, after all. Each month, incorporate a new whole grain into your home; brown rice, whole grain bread, quinoa, whole grain pasta, and oats are all great whole grains that will increase the fiber in your diet as well as improve your overall nutrition. Start carrying a water bottle with you and keep track of how many times you refill it each day.

 

By making progress the main attraction, goal setting stops being a black and white “Success or Failure” but instead a gradual self-improvement project. Keep working on improving your habits, and good health will follow.

 

Thanks for reading!

Anna