How Important is Fiber?

Fiber is a carbohydrate that cannot be digested by the human body. Do we need fiber? Is it important? How much do we need? Why do we need fiber? Let’s tackle some truth about the great pooper helper! 

Because fiber is not digested, it stays in your gastrointestinal tract until it is eliminated in your feces. This indigestible carbohydrate is found in whole grains, legumes, fruits, vegetables, nuts and seeds. 

Is fiber important and why? 

Yes. Fiber slows the rate that sugar is absorbed into your bloodstream. When you eat more fiber, the sugar in those foods is absorbed slower, which keeps your blood glucose levels from rising too fast. Why is this good? Because spikes in glucose can fall rapidly, like after you eat a sugary snack, which makes you feel hungry soon after eating. This often leads to overeating. Sad trombone. Fiber works to help regulate our body’s processes and maintain a clean dietary tract for food processing. 

There are two major types of fiber: soluble and insoluble. 

Soluble fibers form gels and are fermented by your gut bacteria. This promotes a healthy gut and maintains the barrier of your intestinal walls. “Soluble fibers, therefore, promote the health of gut microbiota and help maintain the gut barrier,” says Lucy Mailing, senior research associate for Kresser Institute. Soluble fibers are found in fruits, vegetables, nuts and seeds. 

Insoluble fibers include wheat bran, rice bran, and cellulose. These fibers are not easily fermented, but they increase the bulk of stools and have a laxative effect. These foods are more satiating, and can be helpful for weight loss. Insoluble fibers can be found in berries, starches like white and sweet potatoes, squash, greens, carrots and broccoli.

“Fiber also cleans your colon, kind of like a scrub brush,” says the healthcare specialists of UCSF Benioff Children’s Hospital.

The unwanted bacteria and other buildup in your intestines are cleansed, possibly reducing risk of cancer. Fiber also helps to move the food that is in your intestines faster. This sends the signal to your brain that you are full, so you won’t overeat. 

How fiber much do we need?

The Institute of Medicine recommend about 38 grams of fiber per day for men, and about 25 grams for women. In case you were wondering, most of us are not getting the adequate daily recommendation for fiber. Most Americans get around 14 to 18 grams daily, which leads to a higher risk of heart disease, metabolic syndrome, type 2 diabetes, and chronic constipation.

How do you incorporate more fiber into your diet?

A diet rich in vegetables, fruits, nuts, and seeds will provide a good amount of fiber. As mentioned, beans and legumes are rich in fiber, as are potatoes and some grains. Certain cereals, specifically look for ones with more than 5 grams, are a good source of fiber. There are also fiber rich whole grain carbohydrate balanced tortillas- these often have as much as 15 grams! Brown rice is rich in fiber because it has the husk. White rice does not. 

It would be a worthwhile endeavor to take a look at your daily fiber intake. Add some vegetables to your dishes. Have more fruits in your breakfasts. Frequently add beans to your casseroles, tacos, or as a side. Consider brown rice over white. And if you tolerate gluten, a fiber-rich tortilla can give you that bump in fiber you want to hit your fiber goal for the day. Too much fiber can cause problems, so don’t go all fiber crazy.

Good luck getting in your daily intake. Your poops will surely thank you!