Let’s talk about fiber. You may often hear that Americans don’t get enough fiber, which is true, so let’s uncover what fiber is, why you need it, and how you can get it. Plus, learn more about 5 foods that can boost your fiber intake.
Fiber is a type of carbohydrate that cannot be digested by the human body because we lack the enzyme that breaks it down. Fiber is also considered an essential component of a healthy diet, meaning that it’s required for optimal health and we must get it from the diet as the body cannot make it.
There are two main types of fiber, soluble and insoluble fiber. Soluble fiber absorbs water forming a gel-like substance slowing digestion. In comparison, insoluble fiber adds bulk to stool and helps foods move through the gastrointestinal (GI) tract faster.
Fiber does much more than just control the rate at which the food you eat moves through your intestines and supports GI health. It’s also important for overall health and can even help prevent diseases.
In addition to decreasing constipation and loose stools, adequate fiber intake reduces the occurrence of hemorrhoids and diverticular disease, or pouches that form in the colon. High fiber intake is also associated with a reduced risk of colorectal, research is still ongoing on this topic.
Blood glucose, also known as blood sugar, levels are impacted by carbohydrate intake. Glucose, or sugar, molecules chain together to form larger compounds known as carbohydrates. Our body cannot absorb carbohydrates due to their size, so they must be broken down first. When eating carbohydrates, the body will digest them into individual glucose molecules which will then be absorbed from the stomach into the bloodstream causing a rise in blood glucose levels.
Carbohydrates are digested and absorbed quickly compared to other macronutrients and fiber. When you eat a meal or snack containing mainly carbohydrates you can then expect to see a quick rise in your blood glucose levels followed by a quick drop. Even though these rises and falls in blood glucose levels are normal physiological processes, too high levels that last for a longer period of time can increase your risk of developing insulin resistance and Type 2 Diabetes.
Fiber supports blood glucose levels by slowing the digestion of carbohydrates, which then slows the absorption of glucose, thus reducing high blood glucose spikes to more of a gradual increase without as drastic of a blood glucose drop.
Two main types of cholesterol circulating throughout the body are HDL and LDL. HDL, or High-Density Lipoprotein, is often referred to as the “good” cholesterol while LDL, or Low-Density Lipoprotein, is often referred to as the “bad” cholesterol. While they both have health benefits, typically, it is recommended to have higher levels of HDL and lower levels of LDL, respectively.
When it comes to cholesterol management, fiber is able to aid in reducing serum levels of LDL cholesterol.
As mentioned above, fiber is not digested by the human body. It moves through the GI tract and into the colon undigested. Once reaching the colon, the beneficial bacteria, or probiotics, living within the colon will ferment that undigested fiber. This fermentation process within the colon produces short-chain fatty acids (SCFAs) that can improve cholesterol metabolism and lower blood levels of LDL cholesterol.
Fiber is helpful for weight management, whether you are looking to lose or maintain your weight. As mentioned earlier, fiber slows digestion. When eating meals and snacks with fiber, your digestion is slowed, leaving you fuller longer. This can help reduce hunger levels between meals and excessive snacking.
In addition to the benefits listed above, fiber may aid in reducing your risk of cancers including cancers of the GI tract, pancreatic cancer, renal cancer, breast cancer, and prostate cancer.
The USDA’s Dietary Guidelines for Americans 2020-2025 recommends the following fiber intake for adult males and females:
If you are looking to increase your fiber intake it’s important to do so slowly. Increasing your fiber intake too quickly can lead to gas, bloating, and GI discomfort. It may be helpful to start by adding a few additional grams of fiber per day and slowly working your way up.
Fiber is found in varying amounts in plant-based foods. Incorporating more plants into your diet will help increase your fiber intake. Here are a few examples of foods that contain fiber.
Avocado is one of my favorite “sneaky” ways to add fiber to meals and snacks. It can easily be incorporated into a variety of meals with ½ cup of avocado containing 5 grams of fiber.
This can be added to tacos, rice bowls, as a garnish, or my personal favorite, used to make guacamole – check out my 5-minute recipe.
Kiwi is another way to add additional fiber into your day with 1 cup containing 5.4 grams of fiber. Fun fact: you can eat the skin of a kiwi and it will provide 1.5 times more fiber than if you ate the kiwi peel-free.
If you’re not a fan of the texture or taste of the kiwi skin, you can blend it into a smoothie or smoothie bowl, or you can try a different variety of kiwi. Yes..there’s more than the classic green kiwi we all know. You can also find red and sun gold kiwi varieties.
Sun gold kiwis are sweeter and their skin is smoother so this may be a more favorable option if the texture of green kiwis bothers you. The red kiwis are very similar to sun gold but I think their flavor is milder.
While they don’t contain much fiber, ½ cup contains 1.6 grams, the versatility of bell peppers makes them a great option for adding more fiber into your diet.
They can be incorporated into stir fry, salads, bowls, omlets, and chicken or tuna salad. Peppers can be cut into strips for dipping, wedges as an alternative to chips, or stuffed to make stuffed peppers.
Chia seeds can be used to incorporate more fiber at a lower volume of food with 1 tbsp of chia seeds containing 4.1 grams of fiber.
The possibilities for incorporating more chia seeds into your day are endless. You can make chia pudding, and add chia seeds to yogurt, smoothies, smoothie bowls, baked goods, fruit salad, granola bars, and more.
Popcorn is a whole grain product with 3 cups containing 5.8 grams of fiber. Many pre-packaged microwave popcorn packs are loaded with salt and fat that may not best support your health but that doesn’t mean you have to settle for pain air-popped popcorn.
Spices and seasonings, nutritional yeast, hot sauce, salt, and melted butter make excellent popcorn toppings when used in moderation. You can even add popcorn to a trail mix to create a more balanced snack.
Fiber intake has many health benefits, yet so many do not meet the 25-30 grams per day recommendation. When increasing your fiber intake, start small, add one more serving of fruits or vegetables, and gradually increase as you get used to incorporating more fiber.
If you’re looking for personalized support while increasing your fiber intake, book a free discovery call with me to learn more about how I can support you on your health and wellness journey.
