What's the deal with Fiber?

Let’s Talk about Fiber!

Currently, the average dietary fiber intakes among adults in the United States is ~15 grams a day. The recommended intakes are ~25 grams for women and ~38 grams for men each day. (Your exact needs may vary depending on your energy needs.)

What is Fiber?

Dietary fiber is a type of carbohydrate that cannot be broken down by our digestive systems. There are two main types of fiber: soluble and insoluble. Soluble fiber dissolves in water and forms a gel-like substance in the stomach. This gel-like substance acts food (a prebiotic) for your good gut bacteria (probiotics). Insoluble fiber does not dissolve in water and adds bulk to the stool. This leads to more regular and healthier bowel movements. Because it is indigestible, our bodies can't use fiber efficiently for fuel, but it's an important part of a healthy eating plan and helps with a variety of health conditions.

Why does getting enough fiber matter?

Fiber aids in food moving efficiently throughout the body and is an important part of a healthy diet. High fiber diets have been shown to have many health benefits including

•    Heart disease: Fiber may help prevent heart disease by helping reduce cholesterol levels.

•    For those with Weight management goals: Fiber slows the speed at which food passes from the stomach to the rest of the digestive system – this can make us feel full longer. Foods that are higher in dietary fiber often are lower in calories as well.

•    Diabetes: The slowing down of digestion of food may help managing blood sugar levels for people with diabetes by reducing blood sugar levels after meals.

•    Digestive issues: Fiber adds to bulk in the intestinal tract and may help improve the frequency of bowel movements.

Where do we get fiber from?

We can obtain dietary fiber in all plant foods like whole grains, fruits, vegetables, nuts, seeds, and legumes.

Ways to increase fiber intake:

• Vegetables with all meals

• Fruits and veggies as most snacks 

• Fruits & vegetables at all meals will also help you meet your vitamin and mineral needs for the day

• Whole grains 

• When choosing grains for meals and snacks, try opting for the whole version which are rich in fiber and some essential vitamins and minerals 

• Ex: brown rice, quinoa, oats, sprouted grain bread

• Legumes 

• beans tend to be higher in fiber than fruits and vegetables

START SLOW

If you currently aren’t getting that much fiber in your diet, increase SLOWLY and work your way up to getting those recommended amounts. If you go all in too fast this can lead to GI discomfort (gas, pain, bloating, diarrhea – this is due to your gut bacteria trying to process all the increased fiber). You want to avoid this discomfort by gradually increasing your fiber intake. Think of adding one serving of a high fiber food to your diet daily and see how your body responds. Give it time, and gradually increase if everything feels okay, until you’ve gotten closer to your goal intake.

Use caution with the amount of fiber you consume before working out, too soon to your workout time can lead to GI distress. Limit fiber intake within 1-2 hours before working out. 

Other Considerations: make sure to get adequate amounts of fluids each day, increasing water intake can help fiber pass through your digestive system and avoid stomach distress.