We see so much hype around things like matcha, turmeric, and adaptogens, but why not fiber? There are so many health benefits when it comes to consuming high amounts of fiber in your daily diet and I'm going to share them with you! First, let's talk about what fiber is.
Fiber is part of the structure that makes up plant foods. Humans and most animals are not able digest this carbohydrate which is why it is important in helping us move food through our digestive tract. There are two types of fiber -- soluble and insoluble.
Soluble: It soaks up water and leaves you with a feeling of fullness. During digestion it turns to gel which slows digestion. Examples of soluble fiber foods are oats, apples, beans, lentils, and seeds.
Insoluble fiber: It adds bulk to the stool and appears to help food pass more quickly through the stomach and intestines. Think of insoluble fiber as the roughage from plants, like celery and broccoli stems, the skin of many fruits and vegetables, and the outer shell of whole grains.
You definitely need both types in your diet and if you are eating a diet that is mostly plant focused diet you will have no problem hitting your daily goal!
So what does fiber do for us?
Balances your hormones: A high fiber helps with the excretion of excess estrogen, because the fiber will bind to the estrogen, preventing it from being reabsorbed before it can be eliminated.
Helps keep cholesterol and triglyceride levels optimal: Soluble fiber has been shown to help keep low-density lipoproteins at reduced levels.
Aids in removal of toxins and toxic metals: Soluble fiber in particular soaks up excess cholesterol, hormones and toxins and helps move them out of the body. Fermented fiber also feed the good bacteria in the gut and helps eliminate the bad.
Supports bowel health and regularity: Consuming enough fibrous foods is essential to having healthy bowel movements; ones where the toxins are effectively removed from the body through the colon. It helps prevent food from sitting too long in the gut, thus preventing constipation and the reabsorption of toxins.
Helps maintain steady blood sugar levels protecting from insulin resistance: Fiber slows the rate at which glucose is released into the bloodstream from the food we eat. As food leaves the stomach more slowly, the amount of insulin needed to clear sugar from the bloodstream is lowered, stabilizing blood sugar.
Helps keep away unwanted pounds: When we eat fiber, it stays in our stomach longer than refined foods. This promotes a feeling of fullness and makes us less likely to eat more food unnecessarily or grab sugary snacks when we get antsy.
So how much fiber should we be consuming a day?
The World Health Organization (WHO) has a Recommended Daily Allowance (RDA) of 20–40 g of dietary fiber a day. However, optimal intake may be closer to 35–50 g daily, though requirements vary. Higher levels generally provide good results, but for those with previously very low fiber intake, it’s a good idea to increase the daily amount slowly.
Why is that?
Bloat and gas are common gastrointestinal symptoms of a new diet that is high in fiber. Fiber takes a very long time to digest, hence its insulin-blunting and satiating effects. Over time, the gut adapts and allows for more efficient digestion. Think of this “gut adjustment” like building new muscles - with repetition comes growth! Each time you eat a high fiber meal, your gut gets “stronger”, and is better able to handle the breakdown process. Often it will take 1-2 weeks for your body to fully adjust.
What types of food are high in fiber?
So glad you asked!
How much servings of each is recommended?
Ideally you want to stick with eating colorful fruits and vegetables (especially deep green) and then smaller amounts of whole grains and starchy vegetables. (Some people are extremely carbohydrate sensitive and need to abstain even from whole grains). Don’t eat carb-rich foods alone. Have them with some protein and/or fat, i.e., an apple with some nut butter.
REMEMBER! For optimal health, is always best choose a wide variety of foods to ensure a broad range of nutrients, modulate the amount you eat to maintain your ideal weight, and watch for signs of deficiency or excess. You are unique, with unique requirements for all nutrients, so turn your attention inward to learn which of these foods, and how much, allow you to feel your best!
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