Dietary Fiber: Why Do We Need It?
You’ve probably been told to make sure that you eat enough fiber. But what does a high fiber diet really do for us? Eating high fiber has been shown to help maintain a healthy weight, normalize bowel movements, lower the risk of colorectal cancer, lower cholesterol levels, help control blood sugar, and prevent diverticular disease.
What is fiber?
Fiber is a type of carbohydrate that cannot be digested by the human body. There are two different types of fiber, soluble and insoluble.
Soluble fiber is fiber that dissolves in water. This fiber helps to lower glucose and cholesterol levels. Soluble fiber is found in foods like oatmeal, chia seeds, apples, nuts, and beans.
Insoluble fiber does not dissolve in water. It helps to promote regular digestion and prevent constipation. It is found in foods like quinoa, brown rice, kale, seeds, and the skin of fruit.
How much do we need?
Women under the age of 50 need around 25 grams daily, where men under 50 need around 38 grams daily. Women 50 and older need around 21 grams daily and men over 50 need around 30 grams daily. Most people in the US are getting around 15 grams per day, so it’s important to be intentional about your fiber intake.
Where can I get more fiber?
It’s not necessary to focus on what kinds of fiber, but rather getting a variety of different plants, whole grains, legumes, and nuts to reach the recommended fiber amounts. This helps support your digestive system by providing nutrients for your good gut bacteria and gives you all those other great fiber benefits.
You can get more fiber by eating:
Whole, plant foods
Choosing whole grains like whole wheat, barley, brown rice, and millet
5 cups of fruits and vegetables daily
Adding beans and legumes to salads and chili
Include almonds, flaxseed, chia seeds into yogurts, cereals, and baked goods
Add frozen or canned diced vegetables to meals
Add frozen or fresh berries to smoothies
Fiber supplements
Whole foods are better than fiber supplements, like Metamucil. Fiber supplements do not provide vitamins and minerals, where their whole food counterparts do. Sometimes foods that have fiber added to them can be beneficial to increase your intake, however, sometimes people complain about bloating and gassiness after eating these foods. Fiber fortified foods may be a good place to start increasing your fiber intake if you are struggling to get in fruits, vegetables, and beans throughout the day.
Increasing fiber can help you to feel good, keep you regular, and decrease your risk for health complications. When increasing your fiber intake, you may need to slowly increase your fiber intake to avoid any gastrointestinal upset and drink plenty of water. I recommend increasing your fiber intake around 3-5 grams per week. Come see your registered dietitian if you need any guidance or ideas to increase your fiber intake!
Resources
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7589116/
https://www.ucsfhealth.org/education/increasing-fiber-intake