Whats to Know about Dietary Fiber?

 

What is Fiber? 

Fiber is an essential nutrient for a healthy diet. Often times everyone is always saying eat more fiber! But, do you know why? Fiber is a great nutrient to keep your gut healthy. Dietary fiber is  part of foods that your body cannot digest or absorb. Fiber is passed through intact through your stomach, small intestine, and colon and then excreted from your body. On average it is recommended to eat about 25-35g Fiber per day to maintain a healthy gut. Eating a high fiber diet will normalize bowel movements, maintain bowel health, lower cholesterol levels, control blood sugar levels, maintain a heathy weight, and promote longevity. There are two types of fiber: insoluble fiber and soluble fiber. 

Soluble Fiber: 

Soluble Fiber dissolve in water and forms a gel like material  in the Gastrointestinal Tract which increases fecal bulk. Soluble fiber helps increase fecal bulk which helps prevent constipation. Another added benefit of soluble fiber is that it binds to cholesterol and is then excreted from the body. This helps regulate lipid levels. Soluble fiber creates a feeling of fullness. Eating fiber at every meal will help you feel more satisfied! Soluble fiber also helps to lower blood glucose levels as it prevents major glucose spikes when eating. This is a huge benefit for those trying to manage diabetes. Soluble fiber is your best bet to keep your digestive system functioning properly! Good food sources of fiber include: beans and lentils, oats, chia seeds, broccoli, apples, green peas, avocados, sweet potatoes, flax seeds. 

Insoluble Fiber: 

Insoluble Fiber is the fiber that promotes movement in your digestive tract. Insoluble fiber is a great benefit for those who are struggling with diarrhea or irregular bowel movements. Insoluble fiber also adds bulk to our stools and helps to keep bowel movements regular. You can think of insoluble fiber as a prebiotic as it promotes the growth of beneficial bacteria for the colon. This helps to maintain a healthy gut environment. Furthermore, insoluble fiber adds volume to our diet by making us feel more satisfied, similarly to soluble fiber, and you are less likely to overeat. Good sources of insoluble fiber include cauliflower, whole wheat bread, nuts, celery, brown rice, corn, apricots, carrots, and green beans. 

Tips to Add in More Fiber to Your Diet: 

1. Start your day with fiber: 

Choose a high fiber breakfast cereal or add in chia seeds to yogurt. Look for whole grain cereals or add in unprocessed wheat bran to your favorite cereal. 

2. Eat whole grains 

Eat at least 50% of whole grains. Look for whole wheat or whole grain labeled breads, rice, pastas. Try brown rice, wild rice, barley, whole wheat pasta, or whole wheat bread. 

3. Fiber rich baked goods 

Swap out all-white flour or all whole grain flour or half whole grain flour and half white flour when baking or cooking. Try adding crushed bran cereal, unprocessed wheat bran, or uncooked oatmeal to muffins, cakes, and cookies. 

4. Look for Legumes 

Add in legumes, beans, peas, and lentils too your diet. These are all excellent sources of fiber to incorporate every day. For example, add in black beans to your nachos with lots of fresh veggies, whole wheat tortilla chips, and salsa. 

5. Eat fruits and veggies 

Eat the colors
of the rainbow in fruits and veggies everyday. They are jammed packed with antioxidants and packed with fiber. Aim for 5 or more servings a day.

6. Smart Snacking 

Plan you snacks. Keep fresh fruit and veggies in the fridge at all times. Also keep whole grain crackers, nuts, fried fruits, and other healthy snacks to keep you from going for the back of chips. Keep options on hand!

NMM

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983#:~:text=Dietary%20fiber%2C%20also%20known%20as,t%20digested%20by%20your%20body.

https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/