Many individuals know that eating extra fiber might help ease constipation or diarrhea. However, a high-fiber diet is beneficial to everyone. The word “dietary fiber” refers to two different forms of fiber present in plant-based foods. In addition to promoting intestinal regularity, dietary fiber, or roughage, has various other health benefits. These include improved cholesterol and blood sugar control, a lower risk of diabetes or heart disease, assistance with weight loss and obesity prevention, and even a lower chance of cancer.
Fiber Categories
All plant-based foods contain dietary fiber, including whole grains, vegetables, fruits, nuts, and legumes (such as beans and lentils). Although it is classified as a carbohydrate, dietary fiber differs from other carbohydrates because it is not broken into sugar molecules. Dietary fiber is not digestible, which means it passes through the body without being broken down by enzymes in the same way as sugars, proteins, fats, and other types of carbohydrates.
Soluble Fiber
Water can dissolve soluble fiber. Oats, beans, almonds, peas, lentils, flaxseed, and barley include this type of fiber, as do the soft sections of fruits like apples, prunes, blueberries, grapes, and citrus fruits. As soluble fiber goes through the digestive tract, it absorbs water and transforms into a gel-like material. As a result, it relieves diarrhea by absorbing excess water, firming up the consistency of the stool, and reducing the rate at which food moves through the digestive tract.
Soluble fiber is also crucial in the body’s digestion of sugars and carbohydrates. It produces short-chain fatty acids that signal the liver to stop generating glucose.
This minimizes the amount of insulin needed to normalize blood levels and can help those with glucose intolerance. Eating a diet high in soluble fiber can reduce the amount of insulin necessary to maintain a healthy blood sugar level in persons with type 1 or type 2 diabetes. Regular consumption of soluble fiber (the kind that gels) can lower blood glucose and reduce the risk of developing type 2 diabetes.
Furthermore, soluble fiber benefits heart health by decreasing cholesterol. Soluble fiber binds to bile acids and cholesterol in the digestive tract, which is then excreted with the fiber. This decreases LDL (low-density lipids, or “bad cholesterol”) levels in the blood over time, which can lessen the risk of heart disease or stroke.
Insoluble Fiber
Insoluble fiber is a type of fiber that will not dissolve in water. It adds volume, or weight, to the stool as it moves through the digestive tract. While it is not a laxative, insoluble fiber stimulates digestive tract motility, which helps reduce constipation and encourages the timely removal of wastes in the colon.
Insoluble fiber softens the stool, making it easier to pass bowel motions and reducing the need for straining, which can aid in avoiding and managing hemorrhoids. Insoluble fiber can be discovered in wheat, brown rice, rye legumes, nuts, and plant cell walls. Green, leafy vegetables, as well as the skins and peels of most vegetables and fruits, are high in insoluble fiber found in plant walls.
Encourages Weight Loss
Dietary fiber also aids in weight loss and obesity prevention. Because meals high in dietary fiber make you feel more pleased and full, you may eat less, resulting in weight loss over time. Many high-fiber meals also rate low on the glycemic index, which ranks how much a food affects blood sugar levels. As a result, there are fewer sugar spikes, which aids in preventing persistent cravings and functions as a natural appetite suppressor.
Compared to low-fiber diets, high-fiber foods typically have less energy-dense, meaning they have fewer calories for the same volume of food. High-fiber diets have also been researched for their potential significance in cancer prevention. While doctors are still looking into a possible link to colon and breast cancer. According to research, higher fiber consumption among females during their adolescent and young adult years is connected with a decreased chance of getting breast cancer.
Consumption of Fiber
The recommended daily fiber intake varies by age and gender, ranging from 21 to 38 grams daily. However, according to the USDA, most Americans fall short of the standards, averaging only about 15 grams each day. Although most plant-based foods include soluble and insoluble fiber, food labels usually state the total quantity of dietary fiber in each serving rather than defining the type of fiber.
While both types of fiber are essential in ensuring optimal health, the emphasis should be on total dietary fiber consumption reaching everyday recommended intake, with an effort to include as many dietary fiber sources as feasible in the diet.
How to Increase Your Fiber Consumption
Increase your consumption of plant-based foods to increase your daily fiber intake. Remember that gradually increasing fiber intake may be preferable to avoid cramps, bloating, or gas, which can occur when too much fiber is given too rapidly.
- Season soups and salads with kidney, pinto, or black beans.
- Use wheat bran or oats in yogurt or smoothies, as well as muffins or cookies.
- Strive for at least five servings of vegetables and fruits daily, preferably fresh or frozen rather than canned (canned fruits have less fiber).
- Select a breakfast cereal that lists whole grains as the first component.
- Choose fiber-enriched granola bars or dried fruits and nuts as snacks.
- Use whole-grain items like brown rice instead of white rice, bread, and pasta.
Taking a daily fiber pill is another option to boost your intake. However, remember that supplements do not provide the same types of fiber, minerals, vitamins, and other nutrients as a nutritious diet composed of a variety of whole foods high in dietary fiber.
Kim’s Final Thoughts…
The research is compelling: Increasing your fiber intake is a sensible strategy for bettering your health and, most likely, reducing weight. Just be careful if you have digestive issues or inflammatory bowel disease, and gradually increase fiber in your diet rather than all at once. Also, keep in mind to drink plenty of water as you begin to include more dietary fiber into your diet. Experts now urge people to drink half their body weight in ounces of water daily. Talk to your doctor if you have a health condition and want to learn more about how a high-fiber diet can help you.
