Benefits of Dietary Fiber
Dietary fiber offers numerous health benefits, including improved digestion, reduced risk of chronic diseases, and weight management support. Despite all of the benefits, most Americans aren’t getting enough fiber in their diets.
Do you struggle to get enough fiber in your diet?
Read on to learn more about the benefits of fiber and how you can increase your daily intake.
What is Fiber?
Dietary fiber is a type of carbohydrate that cannot be digested by the human body. It is found in plant-based foods such as fruits, vegetables, whole grains and legumes.
You may have heard dietary fiber referred to as “roughage”.
It is different from other carbohydrates, fats, and proteins, which the body can break down and absorb.
Many carbohydrates are broken down into sugar molecules, while fiber is not. Instead, it passes through the body undigested.
There are two types of fiber, soluble and insoluble.
Dietary fiber is essential for homeostasis within the gut.
Let’s Explore the Two types of Fiber
- Soluble Fiber is a type of dietary fiber that dissolves in water. It forms a gel-like substance in the digestive tract which helps to slow down digestion, promote regularity, lower cholesterol, and feed gut bacteria. Sources of soluble fiber include fruits (apples, pears, bananas), vegetables (beans, lentils, brussels sprouts), grains (oats, barley, wheat bran), and seeds (chia, flax).
- Insoluble Fiber is a type of dietary fiber that doesn’t dissolve in water. It adds bulk to the stool and helps promote regular bowel movements by speeding up the passage of food through the digestive tract. It can be found in whole wheat, leafy greens, quinoa, brown rice, and seeds.
The Problem
Diets have changed radically over the past few decades, with people consuming more ultra-processed foods void of dietary fiber. This lack of focus on the foods we eat has led to deficiencies in dietary fiber.
Women’s recommended daily fiber intake is 25 grams, while men should aim for 38 grams. Still, most Americans consume less than half of those recommended minimum levels, which is comparable worldwide.
Because fiber helps regulate the body’s use of sugars, helping keep hunger and blood sugar in check, and helping feed the good bacteria responsible for multiple health benefits, it is essential for optimal healthiness and longevity.
People with high intakes of dietary fiber appear to have an exceptionally lower risk for developing coronary heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal disorders.
The Solution
We can get good sources of dietary fiber from the food we already eat, and we need to eat more of it.
The best sources of fiber are nuts, fruits and vegetables, legumes, and whole grains.
And because high-fiber foods are filling, they may help maintain weight and even aid weight loss. They are also generally a good source of vitamins, minerals, and other essential nutrients.
I’ve made it simple for you with my quick guide on how to increase dietary fiber which you can access here.
