What is Fiber?
Fiber is a type of carbohydrate and plant-based nutrient that doesn’t get digested. Most carbs get digested and broken down into sugars. However fiber gets passed through the body system as a cleaning mechanism for the body. By doing this it helps to regulate blood sugars, and hunger.
There are 2 different types of fiber:
Soluble fiber dissolves in water, and becomes a gel-like substance that moves through the digestive system. This helps slow down digestion, regulating cholesterol, and sugar levels.
Insoluble Fiber does not dissolve and remains the same throughout the body. The roughage helps to remove things from your digestive system, making it easier to have bowels, and preventing constipation.
How much fiber do we need?
Most Americans are not getting enough fiber in our diets. Only 7% of adults meet the fiber recommendations. 95% are deficient in fiber. This comes at no surprise since many are not eating enough of the daily fruit and vegetable recommendations. On average, we tend to eat 15g of fiber per day. It is recommended that:
Women: 25g of fiber per day
Men: 38g of fiber per day
What happens when you don’t eat enough fiber?
- Unbalanced gut and microbiome
- Constipation
- Poor digestion
- Irregular bowl movement
- Higher risk of heart disease
- High cholesterol
- Blood sugar fluctuations
- Lack of fullness after eating
Where can we find Fiber?
Fiber can be found in many vegetables, fruits and grains. However, I have found that most people do not get enough fiber from vegetables and fruits – thus I recommend focusing on vegetables and fruits first before grains. Grains contain gluten which can be eaten but you must be careful of eating too much. I’ve chosen some of the fruits, vegetables and grains that have the highest fiber account.
- Avocado
- Raspberries, blackberries, blueberries, strawberries
- Beets
- Pear
- Apple
- Banana
- Celery
- Artichokes
- Cucumber
- Carrots
- Kale
- Broccoli
- Brussel Sprouts
- Legumes, beans & lentils – Black beans, lima beans, mung beans and etc.
- Brown rice
- Cous cous
- Oatmeal
How to add in more fiber into your diet?
- Be intentional with your meal planning – If you want to eat more veggies and fruits, you have to plan your meals including them. Because they are usually fresh, you need to make sure you eat them before they go bad. Makes planning a lot easier when you know foods need to be eaten.
- Use frozen fruit or vegetables to add in veggies quickly, and not worry about when it goes bad. Or canned beans, chickpeas etc.
- Focus on eating Whole Foods at your main meals, what dark green vegetables can you add in, where can you add in high fiber fruits and veggies. Can you add in a fruit as your dessert?
- Add them in as snacks. Love some bananas with almond or peanut butter, Cucumber or celery with hummus is another favorite. (Great for added protein too!)
- Eat your fruits instead of drinking fruit juices. Eating fruits with the skin on can add even more fiber just make sure to wash them properly, or choose organic.
- Switch between different types of carbohydrates and grains.
- Replace processed veggie chips, grains in cereals, granola bars, snack bars – which are packed high in sugar or salt with more fruits and veggies.
So how much fiber do you eat a day? Count it up to see where you start, and use these tips to start adding in more fiber today!!
Even if you’re eating enough fiber, please note there are many other factors that can affect constipation, and gut health, such as lack of water, lack of exercise, and certain medications and supplements like iron for example. We must look at the whole picture instead of looking at your health by pieces.
