Overview and benefits of a high-fiber diet.
Fiber, Is this just something you think about when you are feeling backed up? Constipation can cause bloating, gas, abdominal discomfort and hemorrhoid’s, however fiber does not only assist with constipation. Fiber is a carbohydrate we SHOULD include in our daily meals. Fiber as mentioned above is a carbohydrate, however fiber differs from other carbohydrates in the fact that our bodies cannot fully digest fiber. You may think your body cannot digest sugars and other carbohydrates, however this is because you have an intolerance. Fiber is a polysaccharide us humans do not ingest as much as we should.
There a two types of fiber (we talk about these in our free DeBloat guide). If you haven’t yet accessed this guide, subscribe to receive our emails and you will be gifted this guide. The first type of fiber we will discuss is soluble fiber. Soluble means able to be dissolved. Soluble fiber propels food through the digestive track while being transformed into a thick gel-like byproduct. This helps to make bowel movements more formed. Someone who has chronic diarrhea (IBS, IBD, Celiac’s, or even a lactose intolerance) could benefit from increased fiber intake. If soluble means able to be dissolved, insoluble, you got it.. means not able to be dissolved. This type of fiber is for the individual who suffers from chronic constipation. Constipation can be a result of a lack of dietary insoluble fiber, a sedentary lifestyle, not drinking enough eater, or maybe as a side effect of a prescription medication.
How much dietary fiber should we be aiming to consume daily? According to the Harvard T.H. Chan School of Public Health (2022), children and adults need at least 25-35 grams daily, while most Americans only consume 15 grams. Some foods can be catagorized as both soluble and insoluble. Soluble foods include oatmeal, nuts, beans, apples, blueberries, chia seeds and lentils. Some examples of insoluble fiber include whole wheat products (especially wheat bran), brown rice, legumes, leafy greens, quinoa, almonds, seeds, walnuts, and fruits with edible skins (pears, peaches, grapes, prunes, and apples)(2022).
Fiber offers additional health benefits including naturally lowering blood glucose levels, lowering cholesterol and blood pressure, increases the absorption of minerals during digestion, reduces energy intake because it increases satiety. We have discussed the feeling of satiety quite frequently throughout our blog posts, because this feeling helps prevent overeating which leads to weight loss. One additional and important benefit of increased fiber intake includes favorable gut microbiome modulation, this means fiber helps maintain our gut health! (BMJ 2022).
Why would we not want all of these benefits? I know I do! I try to include dietary fiber in each meal or snack I consume. You can add fiber to almost anything! For example, if I am working my full time job on a particular day, I make a yogurt bowl or overnight oats to hold me over until my late lunch (1-2pm).
Yogurt bowl includes:
170 grams high protein yogurt (zero fiber- but high protein source).
2 TBSP chia seeds (10 grams)
2 TBSP peanut butter (3 grams)
either banana slices or raspberries (1/2 cup includes 4 grams fiber), (one banana 3 grams).
Potential fiber intake: 17 grams
Rolled oats includes:
170 grams high protein yogurt (zero fiber- but high protein source).
2 TBSP chia seeds (10 grams)
2 TBSP peanut butter (3 grams)
either banana slices or raspberries (1/2 cup includes 4 grams fiber), (one banana 3 grams).
1/2 cup rolled oats (5 grams).
1/2 cup milk of your choice (i usually use oat milk).
Potential fiber intake: 21 grams
You can receive majority of your daily recommended fiber intake with breakfast alone.
Chia seeds are an excellent, easy way to add fiber to almost anything. Another great sources includes ground flax seed which like chia seeds can be added to tons of recipes including smoothies. You can receive 4 grams fiber with only 2 TBSPs (amazon affiliate links below).
When you think of weight loss, your probably thought you’d be cutting foods out. WRONG, maybe this is why you have not been successful in your weight loss journey! You need fiber, proteins, carbohydrates, fats, etc. These all have their own purpose and benefit. How will you start to add fiber to your diet?
Sources include:
BMJ (2022). Fibre Intake for Optimal Health: How Can Healthcare Professionals Support People To Reach Dietary Recommendations. DOI https://doi.org/10.1136/bmj-2020-054370
Harvard T.H. Chan School Of Public Health (2022). The Nutrition Source- Fiber. Retrieved from https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/
