Fiber - The Often-Forgotten Nutrient
When I first started diving into nutrition several years ago, I thought weight loss was all about how many calories I ate and how much of those calories came from protein, fat, and carbs. I had this sooooo wrong, but that’s a story for another day. I also didn’t even think twice about fiber. But when it comes to supporting your overall health, fiber is an essential nutrient – and it’s often overlooked.
Fiber offers so many health benefits, so let’s give it the attention it deserves! In this post, I’m going to break down everything you need to know about fiber, its benefits, and how to make sure you’re getting enough.
What is Fiber?
Fiber is a type of carbohydrate found in plant-based foods that your body can’t digest. It plays a huge role in supporting digestion, heart health, blood sugar control, and weight management. There are two main types of fiber: soluble and insoluble, and each has its own important job in your body.
Soluble vs. Insoluble Fiber
Soluble Fiber
What it does: It dissolves in water and forms a gel-like substance. This helps slow down digestion and gives us several health benefits.
Heart Protection: Soluble fiber helps lower LDL (bad) cholesterol levels by binding to fatty acids.
Blood Sugar Control: Since it slows digestion, soluble fiber helps control blood sugar levels by reducing the risk of those blood sugar spikes.
Weight Management: Soluble fiber keeps you feeling fuller, which is key for weight loss or maintaining a healthy weight.
Digestive Health: It absorbs water as it moves through your system, bulking up stool to help prevent both constipation and diarrhea. It also serves as food for healthy gut bacteria, helping to maintain a balanced gut.
Insoluble Fiber
What it does: Insoluble fiber doesn’t dissolve in water. Instead, it adds bulk to stool and helps food move through your digestive system.
Digestive Health: It helps food move through your intestines, preventing constipation and supporting regular bowel movements. It can also help with problems like hemorrhoids and fecal incontinence.
Weight Management: Like soluble fiber, insoluble fiber promotes feelings of fullness, which can help control your appetite and keep you from overeating.
What Foods Are Good Sources of Fiber?
Soluble Fiber
Oats and oat bran
Apples, citrus fruits, and berries
Beans, lentils, and peas
Barley, flaxseed, soybeans, bananas, and carrots
Insoluble Fiber
Nuts, seeds, and the skins of fruits like apples and pears
Vegetables like carrots, cauliflower, and leafy greens (kale, spinach)
Whole grains (brown rice, whole wheat bread)
What Are Some Good Sources of Prebiotic Fiber?
Some types of fiber are prebiotics – meaning they feed the healthy bacteria in your gut. These fibers are fermented in the colon and produce short-chain fatty acids that help nourish gut cells and promote healthy digestion. Good sources of prebiotic fiber include:
Garlic
Onions
Leeks
Jerusalem artichokes (sunchokes) – these are different than regular artichokes!
Dandelion greens
How Much Fiber Do I Need?
The recommended daily intake of fiber can vary based on your age, gender, and lifestyle, but in general, you should aim for:
Women (under 50): about 25 grams per day.
Men (under 50): about 38 grams per day.
Adults over 50: aim for slightly lower amounts (around 22–28 grams per day) due to changes in digestion.
Can You Get Too Much Fiber?
While most people don’t get enough fiber, it is possible to have too much. Eating too much fiber can lead to:
Intestinal gas
Abdominal bloating
Abdominal cramping
To avoid these side effects, increase your fiber intake gradually and drink plenty of water to help your body adjust.
Key Takeaways
Fiber is such a simple, yet powerful nutrient that can really transform your health – so let’s not forget about it! It supports digestion, heart health, blood sugar control, and weight management. Make sure you’re incorporating a variety of fiber-rich foods into your daily meals to get the full benefits. Whether you get it from fruits, vegetables, whole grains, or fiber supplements, just make sure you’re getting enough fiber to help you reach your optimal health!
