Why Fiber Matters: Benefits for Your Health and Simple ways to Add More to Your Diet

What is fiber?

Less than 10% of Americans are meeting their daily fiber needs, meaning that the majority are missing out on this critical nutrient. Fiber is a type of carbohydrate that cannot be digested the same way as other nutrients. This nutrient has been gaining in popularity because of all the benefits that it provides. There are two categories of fiber, soluble and insoluble.

Soluble Fibers

Soluble fiber dissolves in water and forms a gel and contains benefits like:

Can help with heart health

When this gel forms, it sticks to cholesterol and removes it from our bodies so it cannot be absorbed. This helps lower your LDL (bad) cholesterol. It may also help lower your blood pressure and reduce inflammation.

Can help with weight loss

This gel the fiber produces also digests slowly, which means the food stays in your stomach for longer. The longer you remain full and satisfied, the less likely you will be to grab a less-nutritious snack. Including fiber sources can also assist with portion control because these foods tend to be more filling.

Can help with blood sugar maintenance

Because fiber containing foods stay in the stomach for a longer time, the food leaves your stomach at a slower rate. This means that the sugars that are broken down are absorbed slower and over a longer period.

Promotes a healthy gut

Since fiber does not digest the same way as other nutrients, it reaches our colon and becomes a food source for the “good bacteria” in our gut. When the beneficial bacteria are well fed, they become plentiful and keep a healthy balance. In other words, the fiber becomes a “prebiotic”-which is the food for the “probiotics” or beneficial bacteria.

Examples of soluble fiber

• Apples
• Bananas
• Beans
• Oats
• Carrots
• Peas
• Avocados
• Citrus fruits
• Psyllium – a plant often used in fiber supplements or as a thickener for food

Insoluble Fibers

Insoluble fiber does not dissolve in water. Instead, it attracts water and uses it to help form stool. 

Bowel Health

Insoluble fiber provides bulk to stool. This helps with regularity and forming healthy bowel movements. A fiber-rich diet can also decrease your chances of diverticulitis and colon cancer.

Examples of Insoluble fiber

• Wheat flour
• Wheat bran
• Corn
• Nuts
• Beans
• Potatoes
• Green beans
• Cauliflower
• Berries
• Seeds

Ideas for increasing fiber

Start your day with oatmeal or a high-fiber cereal; you want to look for five grams per serving or greater. Sprinkle in some nuts, seeds, or berries to boost your fiber intake to add more fiber and flavors.

Incorporating fruits and vegetables more frequently into your diet is an easy way to increase your fiber. Snacking counts, too! Popcorn is an excellent example of an easy snack with 4 grams of fiber per serving. Switch to whole grains! It does not have to be all or nothing, but any whole wheat version of carbohydrates will provide fiber. Think whole wheat bread, brown rice, whole wheat pasta.

Lean into legumes. Beans and lentils are a great source of fiber, and they can be added to meats in a dish, casserole, salad, or soups for a hearty meal.

What about supplements and fortified foods?

A fiber supplement can be beneficial in helping you reach your fiber goals. It can also be helpful with bowel regularity. However, you do not get some of the other benefits, like vitamins and minerals. It may also not fill you up or keep you full the same way as a diet rich in fiber foods. Fortified foods can also assist in reaching your fiber goals. I would be careful not to rely too heavily on fortified foods. Some fortified foods are quite high in fiber.

As you increase your fiber intake, you want to do so gradually. Give your body time to adjust to the changes and only add one fiber source at a time. Also, make sure you are drinking plenty of water! Both types of fiber require water to keep things moving. If you are not drinking enough, you may feel those GI discomforts like cramping, gas or bloating. Most importantly, find those fiber sources that you enjoy! 

The article provides information designed to complement your personal health management. It does not provide medical advice and not meant to replace professional medical advice. Linking to other websites does not imply any endorsement of the material on such websites.