Reap the Healthful Benefits of Improved Fiber Intake

The importance of dietary fiber is often misunderstood. Many think of fiber only in terms of staving off or resolving constipation. Or they shy away from high-fiber foods out of concern that it will make them gassy. When you improve your fiber intake you improve nutrition, digestion, and whole-body health. Let’s dive in and explore what fiber is and its primary roles in the body.

What Is Fiber?

Fiber is a naturally occurring non-ingestible carbohydrate. Since it can’t be ingested, it doesn’t work in the body like other carbs. Although your body can’t ingest fiber, it plays a vital role in regulating digestion. Processed foods contain little to no fiber. This means that your body digests it quickly, which can throw your gut microbes off balance.

What Is The Difference Between Soluble and Insoluble Fiber?

There are two primary types of fiber, soluble fiber and insoluble fiber. Your body requires both types to achieve optimal microbial, digestive, and whole-body balance.

• Insoluble—insoluble fiber doesn’t dissolve in water. This means it bulks up l stools, preventing constipation and regulating your bowel movements. It aids in weight loss and weight maintenance by helping you feel full longer. The longer you feel full, the less you snack and eat.

• Soluble—soluble fiber absorbs water and minimizes the absorption of sugar and starch. This helps to regulate weight and blood glucose levels. You may be familiar with fiber supplements that form a gel-like substance in your stomach to minimize diarrhea. These supplements are made from soluble fiber.

What Are The Whole-Body Benefits of Fiber?

We mentioned digestion, blood sugar, and weight loss above, but when you improve your fiber intake, you take a proactive approach to:

Heart Health

Soluble fiber in oats, legumes, fruits, and vegetables can lower your “bad” LDL cholesterol levels. This reduces your risk for heart disease and stroke.

Gut Health

Although fiber isn’t a probiotic or prebiotic, it feeds prebiotics. If you aren’t getting enough fiber, it may be why you have tummy troubles.

Disease Prevention

A high-fiber diet is linked to reduced risk of colorectal cancer, Type 2 diabetes, obesity, and a variety of other diseases.

How to Improve Your Fiber Intake?

Improving your fiber intake is easy. Natural fiber sources are plentiful, including whole grains, nuts, seeds, fruits, vegetables, and other whole foods. Replacing the processed foods in your diet with whole foods may be all you need to achieve the suggested 25 to 34 grams of fiber per day.

Whole foods improve nutrition on every level, including infusing your diet with essential vitamins, minerals, and macro nutrients. Nutrition’s role goes beyond weight, optimizing your mind, body, and spirit. Poor nutrition, and you don’t feel your best. Quality whole foods, and you thrive!

Not Sure How Much Fiber You Require?

Men typically require a bit more fiber than women, but there are many factors that contribute to truly personalized nutrition. As a dietitian, my role is to teach you how food can help you achieve optimal health and wellness. If fiber supplements leave you gassy or you aren’t sure how much fiber you require, I’ll help you add high-fiber foods to your diet. My dietary counseling services differ from standard diet strategies, in that I prioritize your lifestyle, health and wellness goals, and food preferences. Reach out today to learn more!