Dietary Fiber Explained

Overview:

Dietary fiber is one of the most under consumed and under appreciated nutrient. On average, American adults only eat 15 grams of fiber per day, despite the daily recommendations from the Academy of Nutrition and Dietetics being:

• 25 grams for women, or 21 grams if > 50

• 38 grams for men, or 30 grams if > 50

Dietary fiber has been linked to all sorts of health benefits from controlling blood sugar levels, fighting off disease, aiding in weight loss, reducing risk of heart disease and many more.

Don’t under appreciate dietary fiber anymore! It can dramatically change the way in which your gut functions and even be the difference between weight loss or none.

Things We Know About Fiber:

Dietary fiber includes the parts of the plant foods your body cannot digest or absorb. Fiber is not digested by your body. Instead, it passes through your stomach, small intestine, colon and out of your body mostly intact.

There are 2 categories of fiber.

• Soluble fiber

• Insoluble fiber

Soluble fiber dissolves in water, forming a gel like material. It can help lower blood cholesterol & glucose levels. This type of fiber is found in…

1. Oats

2. Peas

3. Beans

4. Apples

5. Citrus fruits

6. Carrots

7. Barley

8. Psyllium

Insoluble fiber promotes the movement of material through your digestive system & increases stool bulk, helping those who struggle with constipation. This type of fiber is found in…

1. Whole-wheat flour

2. Wheat bran

3. Nuts

4. Vegetables: cauliflower, green beans, potatoes

We also know (based on a 2017 study) that dietary fiber is intimately tied with the importance of our gut microbes. A high fiber diet feeds and makes bacteria in your gut thrive. An example of this would be the Hazda tribe in Tanzania. This is one of the last renaming hunter-gatherer communities in the world. This tribe eats 100 grams of fiber per day. They get their fiber from food sources that are seasonally available. As a result, their gut biome is populated with diverse bacteria, changing with the seasons and their diets.

Your gut microbiome can also change by the season, by the week or by the meals you consume. Your gut health will reflect any high fiber foods you eat. Try tracking your fiber intake to see if you’re getting enough throughout your day.

Tips To Build A Thriving Gut Microbiome:

• Eat in season produce

• Eat less processed foods

• Add high fiber items into your meals

• Enjoy your whole grains

• Start your day with fiber

Takeaway:

Start by tracking your fiber intake to see if you are even getting the recommended amount. If your fiber intake is below average, try increasing it with both soluble and insoluble fibers. Getting a variety of dietary fiber in your everyday diet will increase the amount of good bacteria in your gut microbiome. This will make you a happier and healthier person!