Something I talk about with every single client is fiber. Why? Well, there’s a lot more to fiber than the classic GI benefits (though they are great, too!) If you’re one of my PCOS clients, fiber will be an important piece of the puzzle of blood sugar management. If you’re a client with bothersome GI symptoms, increased fiber may help with GI regularity. Maybe you’re interested in weight management – fiber will help with fullness and satiety. If you’re pregnant and dealing with constipation – fiber! You get the point. Eating more fiber is a great step toward improved health. Read on to learn more about fiber, recommended intakes, and actionable ways to make sure you’re getting enough.
What is fiber?
Dietary fiber is a carbohydrate found in plants, but unlike other carbohydrates it is not digested or absorbed into our body. There are two main kinds of fiber – soluble and insoluble. Soluble fiber forms a gel when being digested while insoluble fiber is digested relatively intact and is the “roughage” that you may think of when you think of fiber. Both help with adding bulk to stool, promote regular bowel movements, manage cholesterol levels, improve blood sugar management, and contribute to satiety.
How much fiber do I need?
Per the Dietary Guidelines for Americans, the recommended fiber intake for adults is at least 25g/day for women and 38g/day for men. Most Americans are not hitting these fiber goals.
There are, of course, certain conditions where you would want a low fiber diet. Examples would be while in a diverticulitis, Chron’s, or ulcerative colitis flare, or while preparing for a colonoscopy.
How can fiber benefit my health?
Fiber has many benefits:
- Heart health – that soluble fiber that forms a gel in our GI tract actually “traps” cholesterol allowing us to excrete instead of absorb it into our bodies. This helps lower cholesterol and improves heart health.
- Blood sugar management – Fiber slows digestion, including the absorption of carbohydrates. This helps prevent blood sugar spikes.
- Fullness and satiety – Because fiber slows digestion, it helps us feel fuller and satisfied for longer. This regulates our appetite and can reduce overeating.
- Gastrointestinal benefits – Getting adequate fiber promotes regular bowel movements and helps prevent and treat constipation. In addition, it supports our microbiome (our healthy gut bacteria) and can help reduce inflammation and even reduce our risk of colon cancer.
How can I make sure I’m getting enough fiber?
Fiber is found in fruits, vegetables, legumes, and whole grains. Incorporating these into your meals and snacks will help you get enough fiber. Here are some of my favorite ways to add fiber into your diet:
- Add legumes wherever you can – throw chickpeas or lentils on top of a salad, mix cannellini beans in with your pasta, double the beans in soup or chili, and use hummus as spread on your sandwich.
- Incorporate chia seeds. They pack a fiber punch with about 8g of fiber per 2 tablespoons. Add them to oatmeal, yogurt, sprinkle over a salad, or make chia pudding.
- Choose high fiber snacks – a medium apple has 5g of fiber! Pair an apple with nuts or a cheese stick for a balanced, filling snack. Make fruits and vegetables part of each snack as they all contain fiber.
- Check nutrition labels for bread and crackers. Look for 3-5g of fiber per slice of bread or serving of crackers.
- Swap white pasta for a bean-based pasta. Chickpea, black bean, or lentil pasta is high in both fiber and protein.