The recommended intake of fiber is 25-38 grams a day. Only about 5% of Americans meet that goal, with most adults consuming less than 50% of the recommended amount. This can lead to poor digestion, difficulty with weight loss, diminished “good” bacteria in the gut, worsening chronic disease symptoms and other issues. Being proactive about fiber intake is an important part of improving overall health.
Fiber can be categorized as either insoluble or soluble. Many foods contain both types of fiber.
- Soluble fibers are found in foods such as fruits and vegetables, lentils, oats and barley. Soluble fibers dissolve in water in the intestines, creating a gel-like substance that can help form and bulk up stools.
- Insoluble fiber, found in whole grains, nuts and wheat bran, attracts water into the stool, making it softer and easier to pass with less strain on the bowel.
The importance of fiber
Fiber can help with weight loss by promoting feelings of fullness. Because soluble fibers create a gel-like substance that increases digestion and absorption times, the result is a prolonged feeling of fullness and a reduced appetite.
A high-fiber diet helps feed gut bacteria so they can grow and thrive. These gut bacteria, or microbes, increase the thickness of the mucus barrier and aid digestion. A thicker mucus barrier helps lower inflammation throughout the body. Therefore, eating a variety of fiber is beneficial and helps protect and improve the gut microbiome. While it’s a simpler option, getting fiber from a supplement is probably not as beneficial as getting it from a wide variety of foods.
Additionally, fiber can help prevent or delay chronic diseases. Researchers investigating the link between fiber and chronic disease reviewed 240 studies and clinical trials. They found that people who ate the most fiber-rich foods had the lowest risks of developing chronic disease. For every 8-gram increase in dietary fiber eaten each day, the total number of deaths and cases of heart disease, diabetes and colorectal cancer decreased by 5% to 27%.
Tips for adding fiber to your eating plan
- Slowly increase the amount of fiber you eat. Increase by 5 grams every few days until you reach the goal of 25-38 grams a day.
- Eat whole-grain breads and cereals. High-fiber cereals can be used as a topping for yogurt parfaits or eaten as a snack.
- Try brown rice, wild rice, quinoa, barley, oats, farro or kamut instead of white rice.
- Enjoy beans more often. Add beans to casseroles and soups.
- Choose fruits and vegetables instead of juices.
- Eat fruits and vegetables with the peels or skins on.
- Compare food labels on similar foods to find higher-fiber choices.
- Drink plenty of fluids. Fluid helps your body process fiber without discomfort.
Dietary fiber has many health benefits. Getting the recommended amount isn’t easy for most people, so being proactive is key. If you want to improve your diet, digestion and gut microbiome and decrease inflammation and the risk of chronic diseases, try adding more fiber to your meals.
Find more healthy eating tips from Northside Hospital Nutrition Services.
