It seems like the wellness world has been in a fiber frenzy the past couple years.. Fiber is added to almost everything and anything… from fiber cereals and bars to fiber gummy bears and fiber drinks.

This trend may have you wondering, “Is fiber really that great?”

The simple truth is, yes! Fiber is great, but there are different types of fiber with different benefits so I’m going to break it down for you!

What Is Fiber?

Fiber is found in whole grains, fruit, vegetables, beans, nuts, & seeds. It cannot be used efficiently for fuel and does not provide much energy, but this does not mean it’s not an important part of a healthy diet.. it’s actually quite the opposite! Fiber is a very important part of a healthy diet.

Fiber includes parts of plant foods that your body can’t digest or absorb. Most fibers pass through your GI tract almost completely intact! (think about corn)

Bleached/white flours, pastas, breads, pastries, etc. are stripped of their outer shell during the grain refining process, which significantly lowers overall dietary fiber content of the food products.

—>Whole grain products are not stripped of their outer coat and have more dietary fiber.

Most fruit and vegetables that are canned, juiced, or pulp-free are also stripped of most of their dietary fiber.

—>Whole fruit and vegetables provide the most dietary fiber of all fruit & vegetable products.

Benefits of Fiber Consumption

—Weight Management—

Fiber slows the rate at which our bodies digest food & increases satiety, making us feel full longer than low-fiber foods do. Also, foods high in fiber tend to be low in calories. High fiber foods tend to take us longer to eat and tend to be less energy dense than low fiber foods. Because of this, adequate fiber intake is very important for weight management!

—Prevention of Heart Disease—

Some soluble fibers turn to gel during the digestive process and attach to dietary cholesterol and excrete them out of the body, helping lower LDL (bad) cholesterol levels. High fiber diets may also help reduce risk of heart disease, reduce blood pressure and inflammation through promotion of a healthy gut microbiome.

—Digestive health—

Fiber increases bulk of stool in the intestines, which makes it easier to pass vowel movements and may improve frequency of bowel movements, making us more regular. A diet high in fiber (>30g fiber/day) may also help to prevent diverticular disease and certain GI cancers by increasing speed of waste through the gut, decreasing potential carcinogens, and reducing exposure to colon.

—Glycemic Control—

Effects of fiber in the small intestine also drive improved glycemic control, lowering blood glucose levels. The gel that soluble fibers form in the intestinal tract slows the digestion of carbohydrates, reducing the rise in blood sugar levels after meals.

Types of Fiber

—Insoluble Fiber—

Does not dissolve in water. In the dietetic world, we call insoluble fiber “pushers”. This type of fiber promotes movement of material through the GI tract & increases stool bulk and softness. Insoluble fiber is known to relieve constipation so it’s a good idea to keep food items that contain insoluble fiber on hand while traveling.

Insoluble Examples: Whole wheat, Wheat bran, Whole rye, Popcorn, Quinoa, Potatoes, Most vegetables, Beans, Chickpeas, Lentils, Most nuts & seeds, Apples, Avocados, Berries, Guava, Pears

—Soluble Fiber—

Does dissolve in water. We call soluble fiber “mushers”. This type of fiber forms a gel-like material when it dissolves in your GI tract. Some soluble fiber is known to lower blood cholesterol and blood glucose levels.

Soluble Examples: Oatmeal, Oat bran, Barley, Beans, Chickpeas, Peas, Lentils, Apples, Carrots, Oranges, Pears, Lemons, Limes, Grapefruit, Eggplant, Okra, Sweet potato, Winter squashes, Chia seeds, Flax seeds

—Functional Fiber—

Some functional fibers are found naturally in plants, while other functional fibers are artificially created. Functional fiber is added to supplements and food sources like protein bars, cereals, bread, and yogurt to increase overall fiber content.

Functional Examples – Soluble: Beta-glucan, Guar gum, pectin, psyllium

Functional Examples – Insoluble: Cellulose, Methylcellulose

—Fermentable Fiber—

AKA Prebiotics act as food for our healthy gut bacteria. Unlike other fibers, fermentable fibers do not remain intact in the colon so they do not provide stool softening benefits, but they may have cancer-protective effects in the colon.

Fermentable Examples: Barley, Oatmeal, Oat bran, Artichokes, Asparagus, Mushrooms, Onions, Seaweed, Bananas (unripe), Chickpeas, Dried beans, Lentils, Split peas, Beta-glucan, Chicory root fiber, Inulin, Resistant starch, Wheat dextrin

How Much Do We Need?

Current Adequate Intake recommendations for dietary fiber:

· 25 grams/day for Women

· 38 grams/day for Men

**Current dietary fiber intake in the U.S. is about 17 grams/day

Tips for increasing Fiber Intake:

1. Buy whole grain cereals, granola, oats, barley, flax, or chia seeds to boost fiber content of your favorite yogurts, casseroles, and baked goods by mixing them in or adding on top.

2. Switch from bleached/processed grains to whole grain breads, flours, granola bars, crackers, chips, etc.

3. Eat more whole fruits & vegetables!

4. Look for grain, pasta, and baked goods with 3 grams of fiber or more per serving.

**When a label says it’s “High in fiber” it means it contains 5g of fiber or more per serving & usually contains added functional fiber.

5. Increase fiber intake gradually over time to allow your digestive system to adjust to the change.

6. Fiber & hydration go hand in hand. When increasing fiber intake, you must drink plenty of water to avoid cramping, bloating, and GI discomfort.

Now you may understand why Fiber is my favorite ‘F’ word! There are many benefits, including keeping you regular, decreasing risk of heart disease and GI cancers, and it has both LDL cholesterol & blood sugar lowering abilities..

My all-time favorite thing about fiber is that it’s not a specialty product and it doesn’t have to be expensive to to keep your fiber intake up!

What’s your favorite thing about fiber? XOXO

Sources:

https://www.ncbi.nlm.nih.gov/pubmed/23609775

https://www.ncbi.nlm.nih.gov/pubmed/28252255

https://www.ncbi.nlm.nih.gov/pubmed/26514720

https://www.wcrf.org/dietandcancer/recommendations/wholegrains-veg-fruit-beans

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983

https://www.todaysdietitian.com/newarchives/0718p11.shtml

My Favorite ‘F’ Word ..... FIBER!