Don’t Fear the Rough – Fiber is Essential for Overall Health.

Dietary fiber is known for several health benefits, including improved digestion, reduced risk of heart disease, diabetes, and lower risk of certain cancers.

Fiber, or “roughage” comes from parts of plants that the human digestive system cannot break down or absorb, making fiber highly beneficial with weight management.

There are two types of dietary fiber:

Soluble Fiber: Dissolves in water and forms a gel in the gut which helps to lower cholesterol and blood sugar levels.

Insoluble Fiber: Does not dissolve in water and helps the stool become bulky, resulting in regular bowel movements while preventing constipation. Most plant-based foods are a mix of soluble and insoluble fiber including whole grains, legumes, fruit, vegetables, seeds and nuts.

For those with strong, capable digestive systems, it is best to rely on a wide variety of foods for fiber. Fiber Fueled is a New York Times bestselling book written by a gastroenterologist who advocates for a wide variety of fiber sources to optimize our gut microbiome. Check out his website here which includes a best-selling cookbook.

For those with sensitive guts and diarrhea prone, it’s often better to focus on foods higher in soluble fiber like apples, oranges, pears, strawberries, blueberries, peas, avocado, sweet potato, carrots, oats, and beans. In addition, psyllium husk powder is an ideal supplement to meet your soluble fiber requirement.

Men need at least 30-35 grams of dietary fiber daily and women require at least 25-30 grams daily. When increasing fiber, it is important to spread your intake throughout the day, increasing fiber slowly and focusing on getting an adequate amount of water. It is best to track a week of your usual dietary intake to get an idea of your average fiber intake and then increase to the daily recommended intake. Use an APP such as My Fitness Pal, Food Advisor or Cronometer.  

Look for ways to get at least five (5) grams of fiber in one serving of food. Options include one medium apple, one medium pear, ½cup berries, one cup of cooked kale, broccoli, or cauliflower, 1-2 slices of whole grain bread, ½ cup cooked whole wheat pasta, lentils, split peas, or black beans. Consider mixing a nut (1/4 cup): almonds, pine nuts, pistachios, or walnuts with 1 tablespoon of a seed like chia, flax, pumpkin, sesame, or sunflower kernels for a simple topping on a favorite yogurt or cottage cheese with berries.

Want to work to increase your fiber intake? Using a Nutrition Facts Label or an app, calculate your daily fiber intake for 1-3 days. Slowly increase your fiber intake by looking for foods that contain 5 or more grams of fiber per serving OR increase your overall intake of fiber containing foods increasing your average daily intake by at least 5 grams.

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