Fiber is an essential nutrient with a laundry list of benefits: weight management, heart health, digestive health, blood sugar regulation, and more. It’s also debatably delicious when it’s delivered via strawberries, apples, sweet potatoes, almonds, and pasta. So it’s surprising that studies show a whopping 95% of people don’t get their daily requirement of fiber.
How much fiber do you need to reap its health benefits? You’ve heard that an apple a day keeps the doctor away, but it would actually take around eight apples to get your daily dietary fiber requirement, which is, according to the Institute of Medicine, 21 to 38 grams per day (depending on your gender and age). So what are other good ways to incorporate fiber into your diet? And why is it so important?
As a gastroenterologist who specializes in nutrition and obesity, I tell all of my patients, regardless of their health goals (weight loss, regular bowel movements, less bloating) or medical history, that dietary fiber is one of the keys to optimum health — not just in the gut, but in the body overall.
I also tell them that there are many delicious, affordable, and easy ways to incorporate more fiber into their eating plans, keep their digestive system running smoothly, and feel their best.
Fiber is a carbohydrate — the part of fruits, vegetables, and other natural foods that is not digestible but is vital to keeping things moving in the body. Because our bodies lack the enzymes to break down fiber, it holds firm (literally, in some cases) and keeps the pipes within the digestive tract flowing.
Our diet requires two kinds of fiber: soluble and insoluble. Soluble fiber is the type that dissolves in water and acts like a sponge. Think of plain oatmeal. When you throw it in a bucket of water, it spreads out and fills the shape of the bucket. Soluble fiber draws in water, softens stools, and helps keep the colon clean.
Insoluble fiber is more like roughage. Think of salad or broccoli. When you throw it in a bucket of water, it doesn’t change shape because the strands of it are more fibrous. Insoluble fiber helps bulk up the stool and helps the body eliminate waste.
Both kinds of fiber are equally beneficial to good health, and both serve important roles in a balanced diet. The optimum ratio of these types of fiber will depend on your overall and digestive health and your tolerance of different types of fiber.
Risks of Fiber Deficiency
Bloating and constipation may be signs that you’re not eating enough fiber. If you don’t get enough fiber from foods, your stool won’t move as well. And that, in turn, can cause distention and pain. (If you’re feeling intense pain or distention, consult with your doctor).
Another benefit to eating fiber: It makes you feel full, which makes it a valuable tool for people trying to lose weight. New studies also show that fiber slows down the absorption of certain foods during digestion, which helps minimize spikes in blood sugar that can result in cravings.
When it comes to weight loss, soluble fiber in particular can help reduce symptoms related to GLP-1 medications (as long as it is consumed with an appropriate amount of water!)
Easy Ways to Eat More Fiber
Eight apples a day is not realistic. Enrich your diet by trying a variety of fiber-rich foods. And start small. For example, begin by sprinkling some ground flaxseeds on your morning cereal, adding chickpeas to your salad, or enjoying light, unflavored microwave popcorn as a snack. Choose whole wheat or lentil-based over regular pasta, or brown rice instead of white.
Here are some other tips for incorporating more fiber into your diet, along with some fiber-rich food suggestions.
Avoid processed foods.
Foods that are quick and easy to prepare typically contain little fiber. Stick with natural foods like whole fruits, vegetables, whole-grain bread, nuts, and seeds when preparing meals or snacks. Fiber-rich diets also tend to be high in vitamins, minerals, and healthful plant-based compounds, which makes them even more beneficial to your health.
Credit: webmd
