Fiber Hype

Fiber is the beneficial roughage found in plant-based foods like fruits, vegetables, whole grains, nuts, seeds and legumes. As a type of carbohydrate, fiber doesn't break down as it moves through our gastrointestinal tract. But what are the benefits, and how does fiber impact our bodies?

Eating fiber offers numerous advantages. It helps regulate blood sugar levels, providing steady energy throughout the day. Certain fibers reduce plaque in arteries, lowering cholesterol and the risk of heart disease. Some fibers are prebiotic, feeding good bacteria in our gut microbiome, which improves inflammation reduction and nutrient absorption. Fiber also reduces colon cancer risk and can normalize stool patterns.

Fiber comes in two primary forms: soluble and insoluble. Insoluble fibers, comprising lignin and cellulose, help create bulk in the stool and reduce constipation, and are found in nuts, seeds, and raw vegetables. Soluble fibers such as pectin, galactooligosaccharides, fructooligosaccharides, inulin, etc. have been linked to reducing cholesterol, regulating blood sugar, and decreasing inflammation in the colon, while also exhibiting prebiotic effects (Khorasaniha, R. et al.). Foods rich in soluble fiber include oatmeal, avocado, and pears. Notably, most plant-based foods contain a blend of both soluble and insoluble fibers.

Ways to increase fiber:

-swap to more whole grains (oatmeal, whole wheat, quinoa, buckwheat, etc.) 

-sprinkle nuts/seeds over dishes

-add a fruit or vegetable to your snack

-try new ways of having beans, bake as a crunchy snack or even use as dip

Key notes: 

-go slow when increasing fiber into your diet

-remember to spread out that love of fiber throughout the day instead of just at one meal

-stay hydrated with water throughout the day to help with motility 

*Please note if you have a gastrointestinal condition, you may have to be cautious with certain fibers. Consider working directly with a registered dietitian experienced with gastrointestinal health to help identify the right food plan for you. 

Reference:

Khorasaniha, R. et al. Diversity of fibers in common foods: Key to advancing dietary research. Volume 139. 2023. retrieved by: https://www.sciencedirect.com/science/article/pii/S0268005X23000413#bib236