All About Fiber

Fiber is trending, similar to protein and probiotics (and seen in this recent blog post talking about “fibermaxxing”), however most Americans still do not get enough. And that may be because of not completely understanding what fiber actually is, why it matters, and how to get more of it without having to use products loaded up with added fiber versus focusing on sources of it that we are already eating and enjoying. And is “trendy” as it seems on social media, it’s much more than just a passing trend!

So what is fiber? Fiber is a type of carbohydrate found in plant foods: fruits, vegetables, beans, whole grains, nuts, and seeds. Unlike other carbs, your body doesn’t digest fiber. Instead, it passes through your digestive system and helps keep things moving along smoothly.

Getting enough fiber on a regular basis helps:

• Keep digestion regular and comfortable

• Support heart health

• Help keep blood sugar more balanced

• Support gut health by feeding the “good” bacteria in your digestive system

  
  

OK… how much fiber do I need? General daily recommendations are:

• Women: about 25 grams per day

• Men: about 38 grams per day

  
  

That might sound like a lot, but fiber adds up when you include it throughout the day with meals and snacks.

Studies show that more than 90% of Americans don’t meet daily fiber needs. Most people are getting somewhere around 10–15 grams a day.

This usually isn’t because people are doing anything “wrong.” It’s just that many common foods are low in fiber, and busy schedules often mean less focus on inclusion of higher fiber foods i.e. fruits, vegetables, beans, and whole grains.

You’ll sometimes hear fiber broken down into two types. You don’t need to track them; just eat a variety of foods and you’ll naturally get both.

Soluble Fiber

This type dissolves in water and becomes gel-like in your digestive system.

You’ll find it in:

• Oats and oatmeal

• Beans and lentils

• Apples, berries, and citrus fruits

• Chia and flax seeds

  
  

This type of fiber is especially helpful for cardiovascular health and blood sugar balance.

Insoluble Fiber

This type doesn’t dissolve in water and helps keep things moving through your gut.

You’ll find it in:

• Whole grains like whole wheat (bread, tortillas, pasta etc) and brown rice

• Nuts and seeds

• Vegetables like broccoli, carrots, and leafy greens

  
  

Most plant foods contain a mix of both! Hence why variety is a great nutritional goal.

Here are some recipes from the blog that contain some of these foods:

• Black bean lasagna

• White beans and tomatoes

• Meat based chili with beans or vegetarian chili with beans

• Pumpkin oat squares

• Corn bean salad

• Escarole with beans (vegetarian or sausage versions)

If you’re currently not meeting your fiber needs, increase it gradually and make sure you’re drinking enough fluids. Going from low fiber to very high fiber overnight can feel uncomfortable at first. Slow and steady works best.